Glute Activation Exercises.
Weak glute muscles can lead to postural problems and reduced sporting performance.
If the glute muscles aren’t able to fire up, then the body will compensate by using surrounding muscles instead.
This can lead to the hamstring or lower back muscles becoming overworked.
It can also lead to postural changes, which in turn can lead to knee or hip pain.
The glutes are made up of the ‘main’ gluteus maximus, and the ‘side’ gluteus medius and gluteus minimus muscles.
We’re going to focus on medius and minimus glute activation exercises.
Hold back on targeting the gluteus maximus until you’ve got these smaller glute muscles used to firing up and being activated.
This will ensure that your medius and minimus muscles are no longer deactivated during movements such as sprinting, jumping and squatting.
Perform this workout 3 times per week for 3 weeks.
It should only take you 10 minutes, and all you need is a resistance/power band.
Rest for 20-30 seconds between sets and exercises.
Here’s the glute activation workout:
Lying side hip abductions.
Lie on your side with your ankles, knees and hips in line.
Raise your top leg up and then back down to touch your other foot.
Perform 3 sets of 20 leg abductions on one side, then swap sides.
Use a power band around your ankles to increase the intensity.
Clams.
Lie on your side with your knees bent this time.
Your knees and heels should be touching each other.
Raise your top leg up, keeping contact at the heels.
Perform 3 sets of 20 clams on one side, then swap sides.
Use a power band around the thighs to increase the intensity.
Duck walks.
Stand in a quarter squat position with feet hip width apart, and a power band around your thighs.
Step sideways, replacing one foot position with the other.
Focus on maintaining an even distance between your feet as you step sideways.
Perform 6 duck walks to the left, then 6 to the right, then 6 back to the left, then 6 back to the right.
Perform 3 sets in total.
Add a power band to the ankles to increase the intensity.
Monster walks.
Stand in the quarter squat position with the power band around your thighs.
Keep low and walk forward into a half lunge position.
Now walk the other foot forward in a similar big step.
Perform 6 monster walks forward, then 6 backwards, then 6 more forwards, then 6 more backwards.
Perform 3 sets in total.
Add a power band to the ankles to increase the intensity.
Best of luck with your training!
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