Glute Activation

Sit at a desk all day?

In addition to stretching your hip flexors, you’ll want to activate your glutes with these simple movements.

Exercise # 1 – The Glute Bridge
The glute bridge targets your gluteus maximus, the large butt muscle that’s so crucial to big squats and deadlifts.

To do it, lie on your back on the floor with your knees bent to 90 degrees and your feet flat on the floor. Squeeze your abs and your glutes at the same time, then, using your glutes, raise your hips up as far as they’ll go. Hold for two seconds at the top then lower your hips till they lightly graze the floor before repeating. Do ten reps.

Think about squeezing your butt the whole time. And ignore the looks from other gym members. They’re just jealous.

Exercise #2 – The Leg Lift
The side-lying leg lift activates your smaller butt muscles — the glute minimus and glute medius — that are usually weak and can contribute to lower back pain.

To do it, lie on your left side with your legs straight and “stacked” on top of each other with your toes pointing forward. Now slightly bend your left leg (the bottom one) so your right foot (the top one) is gently resting on the ground. Rest your head on your upper left arm, and place your right hand on the floor in front of your chest, for support.

Squeeze your abs and and slowly lift your right leg straight up to hip height. Try not to roll forward or backward. Hold for three seconds then slowly lower your leg. Do ten reps then turn over and repeat, raising your left leg.

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Posted on September 7, 2013, in Uncategorized and tagged , , , , , , , . Bookmark the permalink. Leave a comment.

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