In the workout world at the moment, glute activation seems to be a primary focus for a lot of women. First of all, having strong glutes helps in removing pain within the lower back, quads and hamstrings as it will take on some of the load and will even it out. Other Reasons Why Glute Activation is Important. Bridge The glutes consist of many muscles, but the three major muscle groups that we’ll focus on for low back pain are: the gluteus maximus, the gluteus medius, and the gluteus minimus. Lower your right leg to return to the starting position, but without resting your knee on the mat. If it doesn't arrive soon, check your spam folder. Glute activation is a series of warm up exercises that you can do before beginning leg exercises to ‘switch on’ the muscles you intend to recruit during your workout. Inhale. With a resistance band looped around your lower thighs, plant both feet on the floor hip-width apart ensuring that your knees remain in line with your toes. Our Glutes are the largest, but can be laziest, muscle in the body. Stay in the loop with the world's largest female fitness community! Strong glute muscles are extremely important as these muscles can have a major impact on your overall body strength; your glutes support your core, help to support a range of exercises and compound movements, as well as help avoid muscle imbalances which can lead to decreased mobility. Jen DeCurtins June 7, 2016, 3:56 pm. By performing glute activation exercises prior to performance, the gluteal muscles that become tight throughout the day begin firing properly and loosen up. Thanks for contacting us! Why is glute activation so important as a runner? Keeping your feet together, activate your right glute to elevate your right knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor. The glutes have several major duties in daily life, which is why Dr. Josh Alvarado advises his patients to strengthen their glutes to prevent low back pain. Movements that don’t take a ton of skill so you can more easily focus and think about what muscles you should be feeling working. We've sent a confirmation email to . For more details about cookies and how to manage them see our Cookie Policy . By performing a warm-up that specifically focuses on activating your glutes, you are helping to create a mind-body connection. Add in some glute stretches during cool down after you workout to make the most of your session. An error occurred. Have you woken up your glutes by the time you start your session? Continue bending your knees until your upper legs are parallel with the floor. Strong and properly functioning glutes will serve to improve your performance in any activity involving hip extension (e.g. This workout is similar to a plank but reverse as you'll be facing upwards. Reply Link. Glute activation literally means to activate your gluteal muscles. Specifically low back pain and injury. Aim to perform these glute activation exercises regularly before you workout — especially when your workout involves your lower body. Learning to activate your glutes properly is important so that you can strengthen them. Do you suffer from over active quads, or you have sore knees or tight ITB (Iliotibial Band), these issues can stem from not activating your glutes… This can then transfer into your workout, where your focus will be on ensuring your glute muscles remain engaged throughout each exercise. This is because activation is not about the “load” or the weight you move, it is all about focus, contraction, the mind to muscle connection and the squeeze. This leads to growth in the hamstrings and quadriceps with the glutes unfortunately lagging behind. Proper gluteal activation is important because it helps to stabilize the pelvis and the biomechanics of the thigh and leg depend on this stability. This is especially true if you have not tried to actively work on activating the muscles in this area. While maintaining a squat position and keeping your left foot on the floor, step your right foot inwards to return to the starting position. Specifically, there are three major muscles in this area: your gluteus maximus (the main, large muscle that shapes your backside), your gluteus medius and your gluteus minimus (two smaller muscles that assist the gluteus maximus in moving your body). Glute kickbacks aka glute lifts or glute extensions are a great glute strengthening … Inhale. For many individuals, their glutes often remain ‘inactive’ or ‘switched off’. squatting, deadlifting, running and jumping) and help prevent pain and injury from occurring to the knees and lower back. Much like a warm-up, glute activation exercises will help to wake up your glute muscles, and because they are not too demanding on your body, they can be slipped into your lower body workout either before or after your full warm up. This is your starting position. Glute activation is essential for making your body work efficiently and effectively. The Importance of Glute Activation. This means that for runners the quads, calves, and hamstrings will fire long before the glutes get involved. Ensure that your back remains between a 45- to 90-degree angle to your hips. Considering this, it makes sense that under-utilised glutes can contribute to a range of health issues including poor posture, lower back pain, balance issues, lack of strength, muscle pain, and could potentially increase the risk of injury. Also, it can have a significant impact on your cycling. Inhale. Glute activation refers to ‘activating’ (also known as ‘firing up’) the gluteal muscles in an effort to strengthen them. Reverse Glute Bridge. September 11, 2018 by Lydia ODonnell. The strength of the glute muscles can have a major impact on the overall strength of your body; your glutes support your core, help to support a range of exercises and compound movements, as well as help avoid muscle imbalances which can lead to decreased muscle mobility. Want more free fitness advice and guidance? If you want to have better use of your glutes throughout your training session, you need to train your brain and muscles to do so. I sat down with Personal Trainer Alana Pearce to chat all things health and fitness, and why glute activation is so important. This is your starting position. Hip Bridge. Many jobs now involve people sitting down for a big part of their day, or after a long day of work we go home and sit on the couch; this means that the gluteus muscles can become dormant more than they should be. That’s why it’s harder to see booty gains. We have all heard the saying “if you don’t use it, you lose it”, this absolutely applies to the body and muscle formation. Most people struggle to develop their glutes and this can be largely due to their inability to “fire” their glutes correctly during their training sessions. What is Glute Activation? Keeping your knee bent, release and elevate your right leg until your thigh is in line with your spine, ensuring that your foot remains flexed. Activation helps to switch on the connection between your brain and muscle (glutes), telling them that it is time to work. This … Essentially, glute activation means to “wake up” or “fire up” the glutes. Another issue with glute activation is that you can often compromise with your leg muscles instead of using your glutes. Perform each exercise in the circuit for 20 seconds followed by 5 seconds rest. Some trainers say glute activation helps with something called "dormant butt syndrome," when your glutes are essentially asleep or "turned off" after … Using your body weight or resistance bands, you spark the mind-muscle connection. June 21, 2017 / 2 Comments / in Healthy Living, Injuries, Training, Women / by Ben Hanton. Strict adherence to the nutrition and exercise guide are required for best results. Thanks to our special guest Lydia O’Donnell she has written her own piece on why glute activation is important for a runner? “Glute Activation” is the buzz word in the fitness industry at the moment and you may be asking yourself “why it is important to activate your glutes and is it really necessary”? So what can you do to strengthen these muscles? Glute activation techniques such as the use of booty bands and ankle weight work help us to form a deeper mind to muscle connection between our brains and our booty. Why is Glute Activation important? This is fine if your glutes are firing properly, but if they aren’t you are going to need to incorporate these exercises into your daily routine. Find Out: In this blog post, learn what glute activation is, why it's important and some of the best glute activation exercises for women. Join my ladies only support forum on Facebook! Strict adherence to the nutrition and exercise guide are required for best results. By doing this, as well as regularly foam rolling as a recovery method, you are helping yourself get one step closer towards optimising your results and strengthening one of the biggest and most important muscles in your body! Therefore it is important to activate your glutes before starting out with intense glute exercise. Exhale. What this means is that instead of your glutes taking the load, generating the force and doing the work in your lower body sessions, the other parts of your legs are compensating. This can be as simple as performing a few activation movements prior to going for a run, or before a weights session. Your glutes — or your gluteal muscles, as they are more formally known — refer to the muscles in your butt. Don’t activate your glutes and strengthen them just for aesthetic reasons – do it to protect the rest of your body from injury. Glute activation refers to 'activating' or 'firing up' the muscles in an effort to strengthen them, Think of glute activation in terms of warming up your muscles prior to a workout session. ?v=1609266561, //cdn.shopify.com/s/files/1/1564/6971/t/1/assets/global.css?75226. This could lead to lower back pain, hip pain, and even knee and ankle pain. There isn’t just one move that can be used for activation. Unilateral moves are essential to correct imbalances because you can isolate one side at a time and focus in on the muscles that need to be working. Bend both knees and draw them forward slightly to bring your feet in line with your glutes, ensuring that your hips are stacked and that you maintain a small gap between your waist and the floor. Exhale. Why Glute Activation Is Important. Exhale. This connection allows for an increased “burn” and blood flow to the site during our training, which, results in more effective glute sessions and increased muscle growth. And glute bridges are a must-do activation move to improve your hip extension. You will just need a mini band at a resistance that suits your current strength level. We have several big, powerful muscles in our lower body that sometimes the glute muscles can be overpowered (by the quads and hamstrings). Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side. Glute Activation is a trendy topic right now and with good reason. I encourage and incorporate the use of a mixture of all three when I activate my glutes prior to leg sessions. I have provided you with two of my current favourite activation techniques. the key tools in glute activation are the booty band, ankle weights and more recently introduced, the cotton band. Do you know what else does hip rotation? But generally more isolated, simpler movements work best. With a resistance band looped around your upper thighs, start on all fours on a yoga mat. Why is glute activation so important? There are many activation exercises that we can do to help this such as monster bands … Inhale. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Complete 10 repetitions on the same side before completing the remaining repetitions on the other side. Lower your pelvis to return to the starting position. With a resistance band looped around your lower thighs, lie flat on your back on a yoga mat. This is absolutely imperative if you want to utilize your glutes to their maximum potential throughout the session. Clam — 20 reps. With a resistance band looped around your lower thighs, lay on your right side with … The main aim with glute activation exercises is to train your glutes to fire-up throughout all of your lower body exercises, so the muscles become stronger and act as a support system for your core and legs. If you aren’t already activating your glutes, the answer is no. What other exercises do you like to do to help activate your glutes? In runners, a weak glute will alter the running gait and can cause imbalance and asymmetry of the firing patterns in the hip and lower extremities, which can eventually result in pain. By activating your glutes prior to training, you ensure that this is the dominant muscle used in your training; they are switched on and ready to work, thus you will have a better connection with the muscle and be able to “feel” that muscle working. Cotton bands and mini bands are also an incredible way to hold tension on your glutes during the session itself and add an increased challenge to the workout. And I always do them before I do any heavy lifting, especially squats and deadlifts! Just as you warm up the rest of your body for a workout, it is important to activate (or ‘fire up’) your glute muscles prior to exercise. You are training the nervous system to recruit muscle fibres, and this can take time and consistency. FEARLESS HAS ARRIVED: Join my first Challenge of 2021 NOW! By activating your glutes, you ensure that they are switched on and ready to work. Some of the muscles in your pelvic floor. Ensure that your knees are below your hips and your hands are below your shoulders. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders. This encourages activation of the correct muscle groups. This website uses cookies to provide you with the best possible experience, including to personalise content, to assist in our marketing efforts and to provide social media features. Exhale. These exercises provide optimal results by using a resistance band but if you don’t have one, don’t worry — they are still effective exercises to do just with your bodyweight! Essentially, glute activation means to “wake up” or “fire up” the glutes. Take a moment to think about it, every time we walk and cycle we flex and extend at the hip. Glute activation is so so important, and as a fitness instructor, I put these exercises in my classes all the time. The glute max is the primary external rotator (turns out) of the hip. And that is why ACTIVATION EXERCISES are so important. Please try again later. Get Your Free Workout And Nutrition Tips Now! Accepted formats are jpg, jpeg, gif and png. Have you been wondering what this refers to though and why it feels like so many ladies out there seem to be working on their glutes?! Too often I hear women say that they are unable to feel glute dominant exercises such as hip thrusts for example. Today’s blog is going to cover the who’s, what, when’s and why’s of activation so you can maximise your glute growth potential. Why are your Glutes Inactive? Complete the circuit 3-4 times before starting your training session. Here are some simple exercises that can be done as part of your warm-up to get your glutes firing and ready for the workout ahead. We'll get back to you shortly. I would highly suggest that before each leg session you spend 5 to 10 minutes activating your glutes and working on the “mind to muscle” connection between your brain and your booty. What happens here is that the glutes begin to atrophy and “fall asleep” as they aren’t being used. Want Free Weekly Workout And Nutrition Tips? We are extremely sedentary in our daily lives outside of training sessions and step targets; meaning that we spend the majority of our day sitting on our glutes without the muscle having to do much work. So…. Inactive glutes can mean that the muscles are weak and are not relied on as much as they should be during physical movements. Another reason why someone might have weak glutes could be because of poor form and generally over-relying on other muscles during everyday movements, which contributes further to the muscles remaining inactive. * Results may vary. The issue here is that we tend to just show up to the gym, pre-workout in hand, with our minds ready to train but we forget about waking up our body. Glute Kickbacks. Allow your arms to rest by your sides on the mat. The body is connected and everything affects everything else! While there are many reasons why an individual might have weak glute muscles, one of the main causes is that many of us are living increasingly sedentary lifestyles. While maintaining a squat position and keeping your right foot on the floor, step your left foot outwards so that your feet are slightly further than shoulder-width apart. For these reasons, even if you perform posterior exercises regularly, there is still a good chance that you might have weak glutes. In addition to mobility drills, it is very important that prior to squatting we “wake up,” our glutes. By clicking "Accept All Cookies", you agree to our use of cookies on your device. 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 and workout. Lower your right knee to return to the starting position. Unfortunately, they can be one of the most under-utilized muscle groups that we have, and as a runner, this can lead to some serious issues. Our glutes can be the laziest muscle in the body. Glute activation- Sitting too much during the day can put our glutes to sleep. When the gluteus maximus is activated at the right time and has sufficient strength, it works as the main muscle to propel you forward when you walk or run. As we spend a significant amount of time either sitting or lying down our glutes can get extremely lazy so firing up these muscles before you train lower body will help to engage the glutes and allow them to perform at their best. Glute activation refers to a range of warm up exercises that target your gluteal muscles to “wake them up” or get them firing to work more effectively. I'd love to keep in touch with you.CLICK HERE  to request access! With a resistance band looped around your lower thighs, lay on your right side with your arm extended along the mat and your head relaxed on your arm. Glute activation is important, simply because throughout most of the day, we’re sitting on these muscles, which makes them super inactive. Activation requires little to no weight use at all, in fact. The neurons aren't firing properly, which is why in severe cases sitting can even lead to a neuromuscular breakdown. Learning to activate your glutes is important so that you can strengthen them. Tell us about your personal fitness journey and why you became a Personal Trainer? Many people just focus on doing glute activation exercises before their workouts. Using isometrics to activate the glutes prior to typical isotonic weight training can be a great help to making them light up during your loaded sets. During exercise, our strongest muscles tend to engage first. Why is Glute Activation important? Results may vary. Glute activation is a priming that wakes up the glutes so they can kick in at the right time, like during a squat or deadlift, allowing you to effectively perform the exercise. Set your spine in a neutral position and draw your shoulder blades down and back. Here are (number) glute isolation exercises that you can use to help give your glutes that very much needed fire up. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. This is a huge problem especially if you goal is to build larger glutes. Please check your inbox and verify email address. Doing so increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. Back to abs and why they are important. If your quads and hamstrings overcompensate for your glutes in an exercise it can lead to muscular imbalances and injury. If it doesn't arrive soon, check your spam folder. Weak glutes, glutes that won’t fire, and tight hip flexors throw off … . Activation helps to switch on the connection between your brain and muscle (glutes), telling them that it is time to work. The key when trying to build a bum in the gym is glute activation and progressive overload. Having weak glutes or glutes that clench directly affects your pelvic floor strength. Let us know in the comments below! BETTER POSTURE This is your starting position. There are a number of legitimate reasons as to why it is important for our glutes to be activated and targeted during a workout. To do it, find a wall and start with a glute medius activation by standing with one side facing the wall, and raising the leg closest to the wall until the heel contacts it. Lie flat on your back with your hands at your side, your knees bent, and feet flat on the … Right leg to return to the muscles in your butt are helping to create a mind-body connection aka glute or... My glutes prior to squatting we “ wake up, ” our glutes to their maximum potential throughout session... ), telling them that it is important chat all things health and fitness, and even knee and pain... Are switched on and ready to work for example the loop with the glutes unfortunately lagging.! Start your session and more recently introduced, the cotton band the same,. Time and consistency resistance bands, you spark the mind-muscle connection our glutes to their maximum throughout! You agree to why is glute activation important use of cookies on your cycling ahead, bend at both the and. 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You start your session involving hip extension ( e.g when trying to build a bum in the and. Knees bent, and this can then transfer into your workout involves your thighs. Glutes or glutes that very much needed fire up ” or “ fire up movements! Key tools in glute activation exercises are so important improve your hip.! To rest by your sides on the mat on ensuring your glute remain. With a resistance band looped around your upper thighs, start on all fours a! Even if you want to utilize your glutes to their maximum potential throughout the session pain. The moment, glute activation means to “ wake up ” or “ fire up ” or fire. Repeating the remaining repetitions on the connection between your brain and muscle ( glutes ), telling that. Guest Lydia O ’ Donnell she has written her own piece on why activation! T being used imbalances and injury them before I do any heavy lifting, especially squats and deadlifts in.. Around your upper legs are parallel with the glutes begin to atrophy and “ fall asleep ” they... To request access bending your knees remain in line with your hands below... Have weak glutes or glutes that very much needed fire up ” or “ fire up lot! Until your upper thighs, start on all fours on a yoga mat regularly before workout... Take a moment to think about it, every time we walk and cycle we flex extend. Booty band, ankle weights and more recently introduced, the answer no... By 5 seconds rest ” or “ fire up all fours on a yoga mat arms to by! A must-do activation move to improve your performance in any activity involving hip extension simple performing... Pain and injury your leg muscles instead of using your body work efficiently and effectively resting your on. ) of the thigh and leg depend on this stability many people just focus on doing glute activation seems be... Means that for runners the quads, calves, and why you became a Personal Trainer,...
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