Glute exercises/glute activation is possible one of the most popular workouts amongst female gym goers and track athletes, both for different reasons, For female its all about the butt, while for a track athletes strong glute equal to more speed. But what is glute exercises, we often think squats and other leg exercises are glute exercise, though they might work the glute there are not glute specific and therefore would not automatically mean stronger glutes. In order to get stronger glutes its required glutes specific exercises, in this blog I want to share some glute specific exercises that can strength your glutes.
Before beginning into the glute activation exercises, make sure your hip flexors are relaxed.
Use this slow, static hip flexor stretch to help inhibit the hip flexors, particularly the powerful psoas muscle, while you get your glutes firing.
Hip Flexor and Psoas Stretch
The bridge exercise is the first and generally the easiest way to get your glutes firing. The movement is small and targeted, so go slow and you will feel your glutes "waking up."
Be sure to contract the glutes hard and keep the hamstrings relaxed. You may need to place your hand on your hamstrings to make sure they stay soft.
You may need to begin by holding the bridge position for a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.
Quadruped Hip Extension
To wake up your glutes, use the hip extension exercise. In order to isolate the glutes and reduce hamstring involvement, it's best to perform the hip extension in a quadruped position rather than laying prone (face down).
After you've mastered the basic bridge exercise, you're ready to move on to the single leg bridge exercise.
If you can't hold this position, return to the basic Bridge Exercise to build strength and then progress to the one-leg bridge.
As you get stronger, you can hold the position longer or do 10 reps of lifting and lowering on each side before you switch.
Side Lying Hip Abduction (Clam Exercise)
The first three exercises for glute activation specifically target the gluteus maximus, the prime mover during hip extension. This next exercise targets the gluteus medius, which fires during his abduction and rotation. To isolate the glute medius, use the clam exercise.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.