Leg Lowering Lie on the floor and hold both legs up in the air with your arms by the sides. Straighten both knees and align the heels directly over the hip sockets. Next, lower one leg back down to the floor in a controlled manner before lifting it back to its original position.
Keep your hips and torso very still as you lift and lower the leg. This exercise will help to activate the hip flexors, which are essential to sprinting. Clams Lie on your side with a small resistance band placed around your thighs or shine, as close to the knees as possible.
For best results, position your body up against a wall with both the hips and heels touching the wall. Next, pull the knees apart from one another while keeping the heels touching and maintaining a neutral spine. Open the knees as far as possible on each and every rep and close them in a slow and controlled manner. Assisted Leg Lowering Lie on the floor and use a large resistance band or yoga strap to hold one leg up in the air.
Straighten both knees and align the raised heel directly over the hips. Next, lift the free leg up into the sky and then lower it back down to the floor in a controlled manner. Air Squat with Bands Stand with the feet shoulder width apart and wrap a small resistance band around the legs as close as possible to the knees. Next, squat the hips down to the floor as low as possible and then return to standing.
Repeat this movement several times and on each rep, actively press the knee out wide against the resistance band in order to help activate more muscles in the hips. Perform reps of this movement. Next, walk forward while keeping the feet at shoulder width apart. Then, return to the same spot be walking backwards and keeping the feet at shoulder width apart. Next, walk to the side for several steps. Step out as far as possible on each step and then return to the same starting position.
Walk steps in each direction. Air Squat Stand tall with the feet shoulder width apart and toes pointed forward. Next, squat the hips down to the floor as low as possible and actively press the knee out wide in order to help activate more muscles in the hips. Then return to standing and make sure that the hips align directly under the shoulders before moving on to the next rep.
Low-to-High Lunge Start in the top position of a push-up and place one foot directly between the hands while keeping the back leg completely straight and the hips low to the floor. Next, rise up into a crescent pose, which has both arms reaching straight into the sky as high as possible as the front knee remains bent and vertically aligned over the front ankle.
Then return to hands to the floor and repeat the movement several more times. Single-Leg Toe Touch Stand tall on one foot. Reach the free leg back towards the horizon in order to initate a hip hinge and create the downward movement. Also, stay long in the spine and drive the hips forward in order to return to standing. This exercise will help activate the Gluteus Maximus and Minimus as well as the Gluteus Medius because balance is involved. Curtsy Lunge Stand tall and then reach one leg behind the other while squatting the hips down towards the floor.
Aim the knee towards the outside of the standing foot and drive the hips backwards while reaching the arms forwards to the horizon to help keep the chest lifted. Lower the hips down towards the floor as far as possible before returning to standing and repeating this movement several more times. This exercise will help activate all of the posterior and lateral muscle groups of the hips and is an excellent exercise to use in any program.
Lift a foot off the ground and then practice standing up using only one leg. Reach forward with both arms to initiate the upward movement and drive the heel into the ground to get to standing. Then press the hips backwards while reaching the arms forward to initiate the downward movement. Perform each phase of the exercise in a controlled manner and watch how the kneecap tracks over the toes. One of the goals in this exercise is to minimize the involuntary side-to-side movement of the kneecap while standing or sitting.
This side-to-side movement is a sign of instability and an increase risk of injury, which is all the reason to practice this exercise more often. Lateral Lunge to Single-Leg Standing Start from standing and then step out to one side into a deep lunge position. Reach the arms forward to the horizon and press the hips backwards to help lower the hips to the height of the knee or below.
Next, shift your body weight onto the lead leg lunging leg and pick the trail foot straight-leg foot up off the ground while returning to standing.
Use only the lead leg to stand up. Limit the help that the trail leg will provide. This action will activate more of the musculature around the hip socket, as well as the ankle, and ultimately help to develop more stability in the hip.
Hanging Knee Tuck Hang from a bar with the elbows straight and the toes reaching for the ground. Do not rock back and forth, Start in a still position. Then pull both knees up towards the chest in a smooth manner. Again, do not rock, but attempt to keep the torso as still as possible. This action will eliminate momentum and help activate the Hip Flexors, as well as the abdominals.
Lower the legs back down towards the ground and repeat several more times. Retro Lunge Also known as the Reverse Lunge or Step Back, the Retro Lunge will help activate the Glute Complex as well as the Posterior Chain, and can be a loaded performed with weights exercises, which will help activate more musculature in less time. Start in a standing position with the option of holding dumbbells in each hand.
Next, step backwards with one foot and lower the knee down towards the floor. Do not let the knee touch the floor. Instead, get the knee as close to the floor as possible as this action will help lower the hips down into a deep lunge position and maximize the Range of Motion of the Glute Complex and Posterior Chain. After reaching a deep lunge position, return to standing by pressing the front heel into the floor and driving the hips straight forward while lifting the chest up into the sky.
Repeat this movement several more times on each leg. Speed Skaters Stand in an athletic stance with the feet shoulder-width apart and toes pointing forward. Keep your chest high and lift one foot up off the ground.
Next, laterally slide to the side s far as possible by driving the outside edge of the grounded foot into the floor. You only need to spend a few minutes doing them, and the only piece of equipment you will need is a mini band. Close menu. Exercise Bands. Training Attachments. Sports Safety. Fitness Accessories. Holiday Decorations.
Log in. Close cart. Shipping, taxes, and discount codes calculated at checkout. Check out. Sometimes the the glutes produce a good amount of force, but at the wrong time in the movement.
My personal favourite activation drill that ticks all of these boxes is called the sprinter pose , where you start in a lunge position, and then drive up through the front leg until you lock that leg out. This provides a speed component and gets the hamstrings and glutes working together in a way that transfers to movements like squatting or sprinting. Sprinter pose is a great example of a drill that builds on basic glute activation drills and provides more benefit.
And if the imbalance is already present, squats and deadlifts on their own most likely will not solve the problem. In these cases, we can use some exercises to preferentially strengthen the glutes. Prioritizing single leg exercises or single leg supported exercises like lunges, or alternatively hip thrust variations, can help build strength in the glutes and help them catch up to other muscles in the chain.
Glute activation is important, and both beginners or more advanced athletes can benefit from including glute activation in their warm-ups. Glute activation is a fixture in the warm-ups included in Strength Training Essentials and Strength at Home , two training programs I created specifically for beginners.
Strength Training Essentials is designed for the gym, and Strength at Home is for training at home with minimal equipment. Get your copy today! Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Post Comment. Terms of Use Website by. Terms of Use. Website by. Glute Activation October 22, Andrew Barr.
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