Your buttocks are a large collection of muscles and are vital for moving around in many different ways. The glutes control hip extension and require proper timing to perform this action correctly. Your glutes are responsible for abducting and rotating the hips, too.
Activating your glutes is important because it forces you to use your glute muscles instead of your leg muscles to push yourself. You can do both at home and at the gym with a resistance band. All you need is about 10 minutes. Here are a few exercises to do three to four times a week in your workout routine.
Quick and Easy Glute Activation Exercises You Can Do at Home
1 - Powerwalk Lateral
You can easily perform glute activation exercises at home in this position.
HOW TO DO IT:
Stand with your feet about 3 feet apart.
Activate your glutes and step laterally to your left, making sure your feet are not crossing each other.
Bring your back foot in to touch the front foot. You'll then be in the position of a lateral shuttle.
Repeat this action 10x before switching sides.
2 - Glute Bridge
The glute bridge is a great simple way to activate the glutes. All you need is a pillow or a foam roller to perform this exercise.
HOW TO DO IT:
Lie on your back with your knees bent and heels on the floor.
Your feet should be flat on the floor.
Push your hips up into the air and squeeze your glutes.
Hold this position for 5 seconds.
3 - Supine Hip Hold
This exercise is a simple way to work your glute muscles.
HOW TO DO IT:
Lie on your back with your knees bent and feet flat on the ground.
Use a resistance band to loop around the back of your left knee.
Move your left leg up toward your chest, making sure to avoid any swinging.
Hold this position for 5 seconds.
4 - Supine Hip Hold with Leg Kick
This exercise is a progression of the supine hip hold but with a kick.
HOW TO DO IT:
Lie on your back with your knees bent and feet flat on the ground.
Use a resistance band to loop around the back of your left knee.
Move your left leg up toward your chest and twist your left knee to the right, making sure to avoid any swinging.
Hold this position for 5 seconds.
5 - Kneeling Glute Bridge
HOW TO DO IT:
Kneel on the floor in a kneeling plank position.
Place the stability ball between your ankles, and keep your feet about 2 feet apart.
Push your hips up into the air, squeezing your glutes.
Hold this position for 20 to 30 seconds.
Conclusion
Many people neglect their glutes, but the glutes are a key muscle group for an athlete. If you want to be an athletic, injury-free and agile athlete, you should be working on your glutes. Once you've performed these glute activation exercises, you'll be much more efficient at performing movements, and you will be able to run farther, faster and longer.
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