Glute activation

One of the issues that we face in this day and age is that we are becoming more and more sedentary. This essentially means we are spending less time moving around and more time sitting. As well as making it much easier for us to gain weight, it can actually cause our glutes to become “underactive”, which essentially means that they are less active than what they should be. Because most of us sit at a desk all day hunched over a computer screen, our glutes are inactive and probably not firing properly when we move around and workout. Not much of a sit-still type? Then you may have other tight muscles pulling your hips out of place, misaligning the glute muscle and resulting in an inability to activate it properly.

Why is this a problem?

Our glutes are a very important muscle group because they help control a number of movements done by our lower body and also help to maintain good posture. When our glutes are not working like they should be, it can cause other muscles to start taking on extra load, which may cause issues with our posture, muscle pain, and potentially increase our chances of injury. This could lead to lower back pain, hip pain, and even knee and ankle pain. You might not be able to lift as much or run as fast as you would like either.

What is the solution?

Everyone from professional athletes to those sitting behind a desk for 9 hours a day, should do glute activation exercises. By activating your glutes, you reduce your risk of injury and can even alleviate the back pain you may be suffering from because of sitting all day.

You need to make sure that you are doing glute activation exercises before you start your workout routine. This will help ensure activation ready for the bigger exercises you plan to do in your workout so that your lower back doesn’t try and take over.Having strong glutes is key to being pain free and getting great results from your workouts. Bridge exercises are key to getting your glutes activated because they put your glutes under constant tension while opening up your hips to improve your hip extension.

So if you want to get your glutes activated and working properly, you need to include these 4 essential bridge exercises!

Try completing 3 rounds of 45 seconds on each exercise:

Frog bridge

  1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed soles together allowing your knees to open.
  2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight.
  3. Slowly go back to the starting position as you breathe in.

Bridge with toes lifted

  1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width apart with your heals down and toes lifted.
  2. Pushing with your heels, lift your hips off the floor while keeping your back straight.
  3. Slowly go back to the starting position as you breathe in.

Single leg bridge

  1. Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
  2. Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
  3. Slowly go back to the starting position as you breath in.

Single leg bridge pulses

  1. Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
  2. Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
  3. Lower your hips 3-4 inches then drive straight back up.

For help with any of these exercises just ask our Country Club team who will be happy to help.