Did you know that the Gluteus Maximus is the largest muscle in the body? Unfortunately, most of us sit on it all day and don't know how to use them effectively..
If you learn how to use them effectively, not only will it make you stronger but will it will also reduce the chances of injury.
Try this Glute Activation Circuit before you Squat, Deadlift or perform any other exercise that involves the glutes.
1. KICKBACKS: One of the main functions of the glutes is Hip Extension (bringing your leg back). In addition to using your glutes, this exercise will also improve your core stability.
Start with your hands and knees on the floor. Slowly raise one leg up until you feel a strong contraction. Hold for 2-3 seconds and gently bring your leg down. Repeat with the other leg. Do 12-15 reps on each leg.
TIP: Point your heel up towards the direction of your leg for maximum effectiveness.
2. GLUTE BRIDGES: These can be done on 2 legs (beginners) or 1 leg (intermediate). This movement also trains hip extension. Doing it on 1 leg not only makes it more challenging but involves more muscles as well. In addition to hip extension, you also train the smaller hip stabilizer muscles. Lay with your back flat and heels on the floor. Push through your heels until you reach full extension. Squeeze at the top.
Try doing 8-10 reps. Hold each rep for 1 sec.
3. ClAMSHELLS: These are harder than they look! In addition to Hip Extension, the glutes help with Hip Abduction (raising your leg to your side) and External Rotation (knees out). Both of these are important on exercises such as Squats and Sumo Deadlifts.
Start by lying on one side with your head supported by your hand. Position your legs on top of each other with knees bent at about 90 degrees. Start with your knees together. Slowly separate your knees by bringing the top knee out while keeping your feet together.
Try 12-15 Reps/side and hold at least 1 sec at the top.
Try this and let me know what you think! 😄
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