It’s Fitness Friday. We’re talking glutes, no “BUTTS” about it!
More specifically, let’s talk about how we FIRE the glutes. No, not the Donald trump way (haha, get it?) but the ACTIVATE the muscle way.
How can we keep these muscles active and strong so that our bodies can endure those tough runs, workouts, etc.?
You ready?
Weak activation of the gluteus maximus/medius is a root cause for many injuries. See source below.
- Hamstring strains due to a “delayed maximus activity” and a dominant hamstring muscle.
- Knee pain- weak glutes means more rotation of the femur and therefore more pressure on the patellar cartilage
- Hip Pain- weak or decreased glute activity puts more pressure on the femur and more “wear and tear” on the hip join
- Lower back pain- using the lower back versus the glutes when lifting or pushing can cause those muscles over compensate for the weak glutes. Muscle imbalance.
Us Crazy Cotters have had our fair share of injuries (hip, knee, foot, etc.).
BUT(T) ….
These past few years we’ve learned a lot about how to cope with them, but more importantly, how to PREVENT them. Especially through glute activating exercises.
I know what you’re thinking, you just squeeze your tushy, right? Ha, wrong. To activate the glute muscle you must learn how to recognize that muscle. Then “fire it up” in each exercise. Believe you me, it takes a lot of concentration, but once you get them fired and going more regularly, the glutes will be able to activate during high performance training/races.
Here are a few of our favorite exercises to FIRE the GLUTE.
- Single Lung with elevated opposing leg– Count down for 3 and up for three. Contract the glutes while counting. 3 sets of 10-15 reps
2. Single Leg Bridge- Contract the glute and thrust hip up, then back down. 10-15 reps x3 each leg
3. Pistols with modification- Slow and controlled down, then lift up to stand. Try not to arch back. Use the glute to keep good posture. 10 reps, 3 sets.
4. Sandbag or Weighted Floor Push- Find a flat surface about 25 yards or so. Push the sandbell using your legs and glutes only. Sometimes I push the sand bag on my toes so I can really contract the glutes. 4 pushes, 3 sets.
Well, are you ready to get your BUTT in GEAR!? Ha!
Do you concentrate on activating specific muscles?
Do share!
Cheers to Friday!
LC
Oh man! I need these!! A pain in the butt really is a pain in the butt. I know these exercises very well. I also love lateral walks and monster walks.
The glutes are important!
Not just for looks 😉 but function too!
Great tips! I recently injured my IT band and have been looking for glute exercises. I am definitely adding these to my reps.
I’ve found strong glutes are the key to healthy running for me! I’ll add these exercises to my routine!
I’d just like to get a butt.
I tried number three 3, Pistols, after you posted it on IG, and much to my surprise I was more than capable.
Thanks for the bootylicious tips.
um, ya, I just now got my butt back. I had pancake butt for a while there.
well, I need to get my butt into gear! lol
Exactly what I need! Thanks 🙂
pistol squats are like death warmed up.
But soooooo effective. Just not walking in the 48 hours after…
bahahaha ain’t that the truth
I learned I have weak glutes as I was training for my half marathon this fall. It’s one of the areas I really try to focus on! I get hip pain when my mileage gets higher. Thanks for these suggestions! I like that you have pictures so we know what it’s supposed to look like!
hip pain is no fun! hope these help!
Thanks; these are great! I’ve had PT specifically for glute activation so have some tried + true exercises. I will definitely be adding these.
let me know whatcha think!
Single lunge and single leg bridge — both of those moves hurt.so.bad. but the burn is so good!
oh i totally agree! burn baby burn!
GLUTES!!!! Love it! I do a tone of glute work – always have but with age – well, LOTS MORE. Still drooping but it could be a lot worse! 😉
I want one of those sand plates… I sometimes put weight plates on a towel & push in the aerobics room. I am not good at the pistol squats but I will try again! 🙂
GREAT POST!!!!!
Give Yourself Permission – Behind Closed Thoughts http://truth2beingfit.com/2013/10/17/give-yourself-permission—behind-closed-thoughts.aspx
we know the creators of the sandbag, you would love them. I use the towel and weight too when the sand bag is being occupied. But you should email them for a review!!
I love to work the BUTT! Leg bridges look so nice and relaxing. Ahaha. I had my worst soreness with them. Talk about walking stairs twice as long 🙂
Well you know that I have a ‘booty workouts’ book about to be released so I’m all about the backside these days! Not just for form, but for function too. Just like you!
Love your choice of exercises and your impeccable form!
cannot wait for that book!!!! congrats!
i definitely do bridges pretty frequently! i also like doing pilates leg stuff that involves lying on your side, bending your legs, and then opening and closing the legs like a clamshell. if that makes sense. really gets my glutes burning!
oh the clamshell, sounds easy but you are right it burns!
Thanks so much for this post I need to get my glutes sorted out as they are the route of a lot of problems I have been having with calf muscles, achilles and hips over the last few months.
Will def be giving some of these a try 🙂
x
awesome! keep me posted!
Thanks for sharing this! I think Glutes are my favorite thing to work on. I love squats and lunges and bridges….definitely my favorite exercises. I also really like doing donkey kickbacks to work the glutes. We did these a lot in college track and for some reason it always helped loosen my hips up but still engage the glutes and hammy’s!
oh yes, can’t forget those!
Thanks for this. I really need to work on my glutes.
Such a great post – this is an area that I’ve had weaknesses in the past and you posted some exercises I hadn’t tried yet! Just another reason why strength training should be a key component of running & triathlon training, right?! 🙂
Oh wow this is a perennial problem for me. I had a PT teach me some of these but I’m loving/hating the pistol squats (just did some). Thank you for this!
Great post–it’s so true that the glutes are KEY to any sport & having ’em strong is key to injury prevention.
I also love resisted outs & ins (using a band & walking the legs out & in) b/c it hits the gluteus medius–a part of the butt that not many exercises target, and it’s super beneficial in reducing knee injuries! CXWORX incorporates a lot of glute exercises b/c the glutes are a key part of the core!
🙂
yes, those are really good!! i’ll have to check out CXWWORX as well!
Wow who knew the butt was so important? 😉 haha these are great tips!!
BUTT of course! hehe
Most definitely especially the glutes. After a long battle with IT inflammation a PT finally told me I had weak glutes and the smaller muscles around this major muscle were doing all the extra work. After I started focusing more on the glutes, my IT problems started going away.
I love the glutes!!! I have 3-4 workouts on the fitness tab of my blog, but one of my favorites are clams For reps. Yeowwww!
When I was a runner, I had a lot of knee pain. Building my quads (lots of squats!) helped to alleviate that. More muscle means you depend on the joints less. I cannot lie.
When I was rehabbing my knee, I realized I was almost “going through the motions” for exercises but(t) not activating my glute muscles. You’re right, it takes A LOT of concentration and I found most physical therapists don’t touch on the fact you need to make sure to USE these muscles. It wasn’t until I read around online I realized I wasn’t using them at all.
This is such a valuable post. I think people tend to confuse glute strength with glute activation–the latter being what’s really “behind” many injuries and issues. Thanks for sharing!
I know I should be more mature, but I can’t stop giggling about “glute activation”
I do love the glute exercises though, in all seriousness. My new favorite is a move I just learned – bridge on a trx with leg pulses. I have no idea what it is called. You lay on the floor on your back with your feet in the straps and then lift your hips. Open your legs and hold for a count of 10, close, repeat. Hurts so good. I’m working up to doing a single leg TRX bridge.
LOL! i knew someone was going to make the remark, glad it was you. hehe.
And holy cow those TRX moves are hard, burn baby burn!
Thanks for the awesome info! What can I use instead of the sandbag you used?
I’d use a 25lbs plate placed on towel to push. I do that all the time!
THANK YOU!!! I’m out with a hip injury (exactly what TBD) but every single person I’ve seen, and the list is long, keeps telling me to work my glutes. I’m all for it but the clamshells and bridges are getting a little old and I don’t think they’re helping. Thanks for some exercises that will actually kick my butt into high gear!
My glutes are always a muscle that I try to strengthen. I’ve tried out all these exercises, except for the floor push. That looks like a good one!
Love working my butt! lol It has helped my IT band soooo much! xoxo
awesome!! I did a post on this last year when I realized my week butt was causing issues!
Time to get my butt in gear…I’ll get to that after this weekends 1/2! 😉
I need to work my glutes more! Love the exercises and stretches and will for SURE be using them this week! I am in the process of recovering from an injury so anything I can do to prevent it in the future is a MUST!
I’m always trying to strengthen my glutes (hip injuries in the past, too). I haven’t done the weighted floor push but now plan to!!! For some reason I can’t master the pistol squat (old age?)!!!
Thanks for the tips!!!
And – I loved all the puns today!!
haha glad someone can appreciate them
Oh I know all about the pain in the butt! I also like doing firewalkers and monster walks with the bands. I do the glute bridges and also roll ins on the stability ball as well. Donkey kicks with weights also kick butt (literally teehee).
Great stuff. #4 IMO is by far the BEST glute workout one can find. It hursts so good. Happy Friday!!!!
I love working the glutes. Besides my triceps and shoulders, glutes are my fave!
I love the single leg bridge. Probably my favorite glute building exercise. It burns so good when you add some pulses at the end.
Got to prevent those injuries!