Activating The Glutes

‘Glute activation’ is a term a lot of people have probably heard of, but don’t necessarily know what it means, or indeed how to do it. These days the gluteal muscles are inactive because we spend so much time sitting! Whether that is sitting at a desk at work, sitting in the car, sitting watching TV in the evening… the list goes on! Having ‘groggy glutes’ means that they are then less prepared to handle strenuous exercise and therefore transfer added stress to other muscle groups.

By firing up the posterior chain as part of your warm up, you’ll get the most out of each move, as well as lowering the risk of injury.

There are various activation activities that can be done, but my personal favourite is the lateral band walk. It may look (and feel) a little strange to begin with, but it’s actually the perfect exercise to fire the glutes, improve hip stability, and increase stability of the knee joint.

In order for this exercise to be effective, you need to choose a resistance band with the right strength, Different brand vary, but generally they range from yellow (very light) up to black (heavy). Green is usually a good one to start with as it has a medium level of resistance. 

  1. Place band around feet
  2. Position your feet shoulder width apart
  3. Bend your knees slightly to activate the glutes
  4. Keep your feet in line with your shoulders and distribute weight evenly between feet
  5. Maintaining the bend in the knees, take a step to the side against the resistance of the band
  6. Try and keep your back straight, not rounded

 

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