Glute activation

Expert Discussion Biomechanics and Physiology
1

Has anyone had any experience dealing with glute activation exercises?
Ive read about the importance of the gluteal muscles and how important they are in hip extension. Theres a lot of talk about ‘waking up’ the gluteal muscles to fuction- is this a realistic concept?

Thanks

2

What makes you believe your glutes do not function properly?

Are you dealing with anterior pelvic tilt?

3

He possibly is, just doesn’t realize it or have heard of it or know how to check for it?

So, Fnlights, check yourself out for this - whilst your doing that, check for how tight your hamstrings are, your quads, your hip flexors are. Excessively tight hammies/glute 1 - will not fire well and 2 - will lead to anterior pelvic tilt.

Fix via - PNF stretching
foam rolling
acupuncture
massage
things like that.

Hope it helps

4

Lateral Band walks are common for a pre-workout glute activation.

Also Gray Cook’s hip lift or any version of a butt bridge.

His also is Nick’s version of a glute activation exercise that is pretty difficult. I don’t think most beginners can do this one, but it’s very good for those who can.

http://www.youtube.com/watch?v=6p0nizbm1SI

Also, the traditional jane fonda’s side lying leg raise can be an easy, beginner version, and for added difficulty, an ankle weight or partner resisted can be done.

5

Thanks for that. I went to see a therapist a week ago and he said- tight glutes, hip flexors ok, hammies quite tight.
And yes i am in anterior tilt. I assumed this wouldve been due to the hip flexors but the therapist said i had a normal range there (thats why i am considering glute activation work)

6

Great information. Thank you.

7

I have been dealing with an issue for almost two years now that started as planter fasciaitis in my left heel and had some orthotics that were casted incorrectly that led to me tearing a ligament in the same foot on the upper portion right below the ankle. Took lots of time off and had some wasteful pt sessions and i still haven’t been correct since. I referee basketball and couldn’t even run last winter and i’m getting back into the swing of things. I can’t get my calves to ever fire or get soar and my hamstrings and glutes are almost never involved , which is where you should be dominant. Been so frustrating, thanks a ton for western medicine for fucking me up even more. I’ve just gone back to trying to get these muscles to fire individually and get stronger before i do complete movements like squatting and deadlifting since i’m on an incorrect path. I need help bad guys!