Think about intentionally tightening your glutes just prior to, and during the movement. Bend one knee to a 90 degree angle, and raise your knee off the ground and hold it for 10 seconds. To perform: Begin lying face down with a pillow under your lower abdomen and hips. Bending your knee remove the hamstring from being able to overcompensate, so it’s great for those who have strong hamstrings that like to do all the work. The lying bent knee raise is quite possibly one of the best movements for getting the gluteus maximus to action. If you aren’t able to hold your leg in an extended position for 10 seconds, start with 5-10 reps of 3-5 second holds, and work your way up to 10 reps of 10 second holds. Perform 10 reps, and repeat opposite leg. Make sure to keep your knee straight, and do not allow your hips to rotate forwards or backwards when performing the movement. Your leg should be in line with your body, or slightly behind you. To perform: Laying on your side, slowly lift your leg towards the ceiling and hold it 10 seconds. If you have problems with overpronation of the foot, or tend to be susceptible to knee and foot issues, this one’s for you. The side leg hold may look innocent, but the action it requires from the gluteus medius makes it no easy feat. They’re great to include as part of your warm up because they get the glutes fired up and ready to perform bigger exercises. Of course, these movements can be performed in a way that doesn’t effectively fire the glutes, so it’s incredibly important to use proper form, and intentionally engage the glutes when you’re performing these movements.įor best results, I recommend doing each of these exercises once a day. The four glute activation exercises listed below are all movements that isolate the glutes, meaning the lower back, hamstring, and quadriceps are not able to overcompensate.
This restores proper movement patterns and alignment, which ultimately increases the body’s functional capacity.
#Nourish move love glute activation how to#
Glute activation exercises are incredibly beneficial because they teach the glutes how to fire appropriately. In short, if your glutes aren’t activating, it can lead to injury, core stability issues, chronic low back pain, and decreased overall strength potential. Eventually, this can lead to imbalances and compensatory actions by other muscles, which can create pain and lead to injury. Extended periods of time sitting, whether in the car, at our desk, or on the couch, can lead to tight and overactive hip flexors, which can “turn off” the glutes. So, what causes the glutes to stop activating? Constant flexion-or the condition of being bent. They also help you squat, jump, walk, and pick things up off the floor-all of which are pretty important for everyday life. For example, the glutes keep your hips, knees, and ankles aligned when you run, and are responsible for propelling your body forward. When firing properly, the glutes carry out functions that involve extending and rotating the hips and legs, and play a big part in stabilizing and supporting the pelvic and hip area. In fact, the gluteus maximus, one of three ‘glute’ muscles located in each buttock, is the largest muscle in the human body-and one of the strongest. Your glutes do much more than give your backside a bit of flare. Glute activation has become a topic I’m incredibly passionate about, especially since I’ve recently found out a lot of my lower back and core instability is a direct result of poor glute activation.
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