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.?
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.).
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?
Cheers to Friday!