These easy glute activation exercises will wake up your butt muscles and help prevent injury. Add these glute activation exercises to your next warmup.
!). But glute activation, or firing up your glute muscles, is super important — and for more than just strength training workouts. When your glutes aren't working properly and engaged, the rest of your body suffers the consequences,
Glute activation exercises are the answer for protecting your entire body — not just your butt — from unnecessary discomfort."Whether in a workout or walking up stairs, if our glutes aren't kicking in, then it will throw our alignment out of whack leading to key issues like back and knee pain," says Obi. She emphasizes that many people don't even realize how much we use our glutes throughout the day, relying on them to keep us upright, stable, and moving forward.
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right knee and foot to just hover off the floor with your foot flexed. This is your starting position. Keeping your right knee bent at a 90-degree angle, slowly raise your leg out behind you until your thigh is almost parallel to the floor, or as high as is comfortable.
Lie on your back with your knees bent, feet flat on the floor, and hands by your sides. Engage your core, and raise your hips up to the ceiling so your body forms a straight diagonal from shoulders to knees. Lie on your back with your knees bent, feet flat on the floor, and hands by your sides. Engage your core, and raise your hips up to the ceiling so your body forms a straight diagonal from shoulders to knees.
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