Glute Activation
Weak hips and inactive glutes are often the root of many common injuries. Therefore, it’s important to incorporate exercises that target the glutes into your exercise programme. By keeping this area strong you will improve performance and reduce the risk of injury.
▶️ I have selected 8 effective banded glute exercises, which you can do as part of a warm up and/or incorporate into your workout. And best of all you can do them in the comfort of your home, all you need is a mini band, or tie up a longer dyna band. You can also perform them without a band
🔥 You can do 12-15 reps & 3 rounds. I find it easier to set a timer for 30/40 secs with 10 seconds rest & I do 3-4 rounds.
1️⃣ Squats (Band above the knees & don’t let the knees fall inward. Push out against the band, squeeze gluten when you stand
2️⃣ Banded Walks (Band at your shins) – use as much space as you have here & for no. 3️⃣ Toes pointing forward going forward & back
3️⃣ Banded Side Steps (Band at your shins)
4️⃣ Fire Hydrants (Band above the knees)
5️⃣ Donkey Kicks (Band above the knees)
6️⃣ Single Leg Stretch (Band at your feet)
7️⃣ Superman (Band at your feet)
8️⃣ Shoulder Bridge with Abduction (Band above the knees)
Some tips:
▶️ Focus on your breathing.
▶️ Keep your head, neck and spine neutral.
▶️ Fire Hydrants/Donkey Kicks/Superman. Wrists under shoulders & try not to rotate and incorporate the low back. Keep your core engaged & shoulder blades down.
▶️ Single Leg Stretch – as you extend one leg out the opposite knee should come back in. Squeeze the glute on the extended leg & keep your back connected with the floor.
▶️ Shoulder Bridge – don’t let the lower back arch as you extend the hips, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis (demonstrated in the video). And in the abduction exercise keep your hips high (requires squeezing the glutes!).
Any questions please DM me or comment below.
Enjoy
