In my previous post, I discussed the implications of glute activation, or lack thereof, and how our typical daily lifestyles lead to tightness in the hip flexors and weakness in the hip extensors (glutes). I spelled out the negative ramifications that this can have on the body.
Today, we begin to work on the solution. I’m going to provide you with 7 steps you can take to improve glute activation, which will ultimately improve your posture and performance.
1. Decrease Muscle Tissue Density
Remember, your glutes are probably weak, because your hip flexors are tight due to extended periods of sitting in a hips-flexed position. Tight hip flexors place the glutes in a continually stretched position, making them weak. To lengthen the hip flexors and take your pelvis out of anterior tilt, you must first decrease the muscle density (knots) of those muscles. You’ll do this by foam rolling the area and seeking out the “hot spots”. Think of it like rolling out cookie dough. Once the tissue density is decreased, you can lengthen the muscle more effectively.
2. Lengthen the Muscles
With tissue density now decreased in the hip flexor region, it’s now time to lengthen, or stretch, those muscles to gain increases in range of motion. Again, this will gradually realign your pelvis, take the glutes out of a permanently stretched position, and allow them extend the hip through a full range of motion. In the example below, the keep the trunk vertical and drive the hips forward to achieve the stretch.
3. Performing Hip Lifts (bridging)
Hips lifts are performed lying flat on the ground with your belly up. They are great fundamental exercises for cuing glute activation. Start with 2 feet on the ground, and then progress to one. Place your feet underneath your knees and push through the heels to achieve the most glute activity. Be sure to recruit all extension from the hip and not the lumbar spine region. This exercise can also be loaded for more intensity.
4. Use the Plank to Kill 2 Birds With 1 Stone
Most people only think of the plank as a core exercise. If so, you’re missing out on a great opportunity to train the glutes as well. In any plank position your hips are extended, so that is an opportunity to squeeze the glutes and maintain that hip extension. This goes for push-ups, also, since it is performed from a plank position. In the video below, I add a leg lift to the plank to achieve even more glute activation.
5. Take Advantage of Tall Kneeling and Half Kneeling Positions
Kneeling positions, whether tall (2 knees down) or half (1 knee down), are often used in core strengthening exercises. Once again, if you’re not glute conscious, you’re missing a great opportunity. By nature of the stance, you have an extended hip (or 2) that you want to remain in that position. Because of this, the glute(s) associated with the extended hip(s) should be active during the entire exercise. Here are a couple examples.
6. Activate During Lunges and Split Stance Movements
Most of the focus during a forward lunge or split squat is naturally on the front leg but, once again, take notice of the hip on the back leg. It should remain in an extended position, which means we want the glute active to maintain a strong angle of extension. This just serves as another opportunity to get more bang for your buck on a basic exercise.
7. Why Sit At Your Desk?
This might be the most awkward suggestion of all, but have you ever considered assuming a tall kneeling stance while working at your desk, even if just for a little while?
It can go a long way toward lengthened those hip flexors and promoting more glute strength. Or, you can dish out a little money and purchase an ergonomic chair, which accomplishes the same thing.
Don’t worry about those who mock you. They’ll be jealous when you’re the one sporting the great back-side!
BU
 |
|||
|
Sign up to become a VIP today. Receive free coaching, cutting edge training content, and instant updates on weekly coaching lessons. Plus, gain access to FREE video training on the secret to improving performance and decreasing injuries. |
|||
11 Responses to “7 Steps Toward Improved Glute Activation”
These area all fresh, new approaches to glue strengthening. Thanks for the new ideas! Great article!
*glute* Ha-ha!
Thanks Lana. Believe it or not, I do have some amazing glue strengthening solutions, too.
Great series, Brian! Thank for for sharing this stuff… I was in an execs office for a meeting a few weeks ago, and he kneeled on an exercise ball (position 5 above) during the entire meeting, when he wasn’t standing against the wall (similar to position 2). It was pretty entertaining, but now I know there is merrit to his “madness.”
Dante
That’s great, Dante! Thanks for sharing. It’s great that he isn’t too self-conscious to do that during a meeting. The cumulative effect of the seated posture can really takes its toll over time.
Brian
Brian, what strengthening exercises would you recommend for a senior citizen that can be done in a pool?
Gloria,
Pool workouts are great for reducing stress on joints, and you can often gain more range of motion on particular movements that may bother you on land.
As for exercises, simply walking backwards can benefit your balance and develop quadriceps strength. Other traditional exercises like walking lunges, squats, and wall push-ups can all be performed depending on the depth of the water. Floating water dumbbells can also be added to traditional movements to add more strength.
Brian
Brian, what do think of the Shake Weights that are being advertised for tightening sagging arms and strengthening shoulders? Are there alternate exercises that can get the same effects without that tool? Thanks!
Hi Gloria,
I don’t have a lot of experience with the Shake Weights, but I do see some value in using them as a supplementary form of exercise to support a more developed program. I certainly don’t think they’re the complete answer to sagging arms or strengthening shoulders. Interval-based and anaerobic training will do more to burn fat and tighten up arms. And, there isn’t enough resistance associated with the shake weight to really strengthen the shoulders to the extent I’m thinking of.
But, like I said, I think the shake weight can be a nice complementary exercise tool.
Brian
Hi Brian,
I’m a runner and have been dealing with IT band issues. My sports massage therapist determined that my glutes are underdeveloped, my lower back and QL’s are extremely tight and overworked, it seems they’ve been picking up the slack. Do you often see running related injuries, such as ITB, as a result of the glutes not firing properly and the lower back trying to make up for it?
Thanks.
Hi Jen,
I’ve noticed with runners that for whatever compensation pattern is in place, you can bet there will be a chonic injury or pain develop because of the repeated compensation that is taking place. In your case, if the glutes are underdeveloped, your low back will repeatedly compensate by performing the extension pattern that the glutes are unable to perform through the hip. Your body will find movement somewhere, and in your case, when the hip isn’t exhibiting full extension, the next joint up the line (lumbar spine) is doing it instead. That’s why your QL’s are tight and overworked.
I usually see IT band issues lead to lateral knee pain, so I’m surprised that hasn’t surfaced yet for you. In my experience, the best remedy for the IT band is the foam roller.
Brian