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As a personal trainer, I have seen a recurring trend when it comes to squats and lunges while training. Most people, men and women alike, cannot get proper glute activation during their workouts. What ends up happening is the quadriceps take most of the load, and glutes and hamstrings are left out of the equation.
A problem many people have is an imbalanced strength between the glutes and the quadriceps. An exercise like the squat are, and should be, used primarily as glute strengtheners. Yes, other muscles like the quadriceps and hamstrings can be developed, but the glutes should always be dominant. However, it is possible to be strong and be able to move a lot of weight without properly using your glutes. Unfortunately, in the long run, tightness can happen in the hip flexors and quadriceps, which can cause injuries.
The hip flexors are the most important muscle for hip flexion, which causes your leg to move forward. The most important muscle for extending your hip, or moving your leg back, is the gluteus maximus. Both of these muscles attach high on the hip and control the femur bone. When they are in balance with good mobility, you will have proper glute activation.
Not only having proper glute activation is important to avoid injuries, we all want to work our glutes for better shape as well, right ladies?
Below are three glute activation exercises you should include in your leg training routine to get the maximum benefit of your exercises.
The Bridge Exercise
* Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.
* Tighten your abdominal and buttock muscles.
* Raise your hips up to create a straight line from your knees to your shoulders. Squeeze your bum and hold a few seconds before lowering. Repeat 12-15 times. When you get stronger with this exercise, you can try to hold 20-30 seconds.
* Be sure to contract the glutes hard and keep the hamstrings relaxed.
Hip Extension (kickbacks)
* Start on your hands and knees.
* If starting with the right leg, focus on contracting the right glute. You may need to place your hand on your glute to be sure it contracts.
* Slowly lift the right leg up while keeping a 90-degree bend at the knee.
* Slowly lower to the start position and repeat 10 to 15 reps per side.
Banded Monster Walk
* stand upright, the feet are shoulder width apart
* place a resistance band around your ankles or above your knees
* your knees are slightly bent, and bum pushed back slightly
* walk forward keeping this position, 10 to 20 steps. Same position, walk backwards
If you feel confused about these exercises, please feel free to ask me next time you see me at Global Fitness Centre!
Angelique Kronebusch Fitness
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