Hey guys! Marcus from Fitness Room here! Glutes have very important functions, besides being nice to look at. When they aren’t working properly, your strength, power, mobility and posture all suffer. Weak glutes can also contribute to joint pain, most commonly in the back and knees. Most of us don’t have active jobs, so our glutes switch off over time. We’re going to discuss how to get them firing again so they work properly when training and how that affects other functional movements.
What The Glutes Do
Glutes are responsible for movement of the thigh and hip. If you find that knees collapse inwards, you can’t hinge correctly, or your feet and ankles move around a lot when performing movements like squats, deadlifts or lunges, your glutes may be relatively weak or inactive.
Your glutes also support your core. Weak glutes can create instability in the lower back, which is not ideal for daily life, let alone exercise. You want to make sure that your glutes, abs and back are all working to support each other. If one becomes strained due to others turning off, aches and pains will start cropping up.
How to Activate Your Glutes
Doing a few glute exercises prior to exercise, or simply after sitting for long periods of time, will drastically improve your glute activation. This will ensure they engage when needed, and not place any stress on the abs or spine.
Clams: 20 reps each side
Banded Side Steps: 12 steps each way
Donkey Kicks: 15 reps each side
Glute Bridge: 20 reps
Make sure you especially do these before training your lower body and you’ll probably find that those squats, lunges and deadlifts feel much stronger and much more stable.
Thanks guys! If you have any questions about the listed exercises or anything else here, let us know, we’re happy to help. Have a great weekend!