4 Simple Exercises to Get Your Glutes Fired Up
Most People Can't Properly Fire Their Glutes
"Even when people train hard every day, if they spend the majority of the remainder of the day sitting down, then they are simply not using their glutes."
And I’m not talking your average desk-worker who exercises once in a while. I’m talking your five-times-a-week fitness enthusiasts, your elite-level athletes, your weekend warriors, and their sedentary friends alike.
Why Are the Glutes So Inactive?
Enter Glute Activation
"Simply put, glute activation is waking up your glutes. It makes the connection from your brain to your muscle and gets the muscle fired up and ready to do some work."
The Modified Clamshell
- Lie on your side with your head resting comfortably.
- Your bottom leg should be straight, with your top hip bent up to ninety degrees and your top foot resting behind your bottom knee. Your hips should be forward, and should remain in this forward position throughout the entire movement to come.
- Squeeze your glutes and lift your knee off the ground, keeping your top foot rested on your bottom knee (make sure your hips don’t roll back because they most certainly will try to do so).
- You should feel this exercise approximately where your jeans pocket would be. If you feel it here, you’re doing it right!
"We’ve found the traditional way the clamshell is taught ends up leading to the athletes overusing their hip flexors and not feeling the exercise where they should."
The Glute Bridge
- Get into the bridge position.
- Place a tennis ball below your bottom rib on one side, and hug the same knee to your chest, pinning the ball down with your thigh.
- Holding onto this position, lift your hips in the air, and repeat. You’ve just done the Cook Bridge!
- Get in to the bridge position and lift your hips in the air.
- At this top position, and without allowing any movement at your hips, slowly lift one leg off the ground and hold for two seconds.
- Put it down and lift the opposite leg.
- Repeat this about twenty times, ensuring your hips remain stable throughout the entire exercise.
Glute bridge with march