why is glute activation important

What is Glute Activation? Some trainers say glute activation helps with something called "dormant butt syndrome," when your glutes are essentially asleep or "turned off" after … Cotton bands and mini bands are also an incredible way to hold tension on your glutes during the session itself and add an increased challenge to the workout. Strong and properly functioning glutes will serve to improve your performance in any activity involving hip extension (e.g. By doing this, as well as regularly foam rolling as a recovery method, you are helping yourself get one step closer towards optimising your results and strengthening one of the biggest and most important muscles in your body! The issue here is that we tend to just show up to the gym, pre-workout in hand, with our minds ready to train but we forget about waking up our body. While maintaining a squat position and keeping your left foot on the floor, step your right foot inwards to return to the starting position. Activation helps to switch on the connection between your brain and muscle (glutes), telling them that it is time to work. Why is glute activation so important? Some of the muscles in your pelvic floor. This connection allows for an increased “burn” and blood flow to the site during our training, which, results in more effective glute sessions and increased muscle growth. Want Free Weekly Workout And Nutrition Tips? Unilateral moves are essential to correct imbalances because you can isolate one side at a time and focus in on the muscles that need to be working. By activating your glutes prior to training, you ensure that this is the dominant muscle used in your training; they are switched on and ready to work, thus you will have a better connection with the muscle and be able to “feel” that muscle working. Back to abs and why they are important. Don’t activate your glutes and strengthen them just for aesthetic reasons – do it to protect the rest of your body from injury. Exhale. Accepted formats are jpg, jpeg, gif and png. Find Out: In this blog post, learn what glute activation is, why it's important and some of the best glute activation exercises for women. With a resistance band looped around your lower thighs, lay on your right side with your arm extended along the mat and your head relaxed on your arm. Why is glute activation so important as a runner? Exhale. Lower your right leg to return to the starting position, but without resting your knee on the mat. We have several big, powerful muscles in our lower body that sometimes the glute muscles can be overpowered (by the quads and hamstrings). Perform each exercise in the circuit for 20 seconds followed by 5 seconds rest. Glute activation is a series of warm up exercises that you can do before beginning leg exercises to ‘switch on’ the muscles you intend to recruit during your workout. Stay in the loop with the world's largest female fitness community! Bend both knees and draw them forward slightly to bring your feet in line with your glutes, ensuring that your hips are stacked and that you maintain a small gap between your waist and the floor. BETTER POSTURE You will just need a mini band at a resistance that suits your current strength level. Ensure that your back remains between a 45- to 90-degree angle to your hips. Inhale. While there are many reasons why an individual might have weak glute muscles, one of the main causes is that many of us are living increasingly sedentary lifestyles. By clicking "Accept All Cookies", you agree to our use of cookies on your device. Using isometrics to activate the glutes prior to typical isotonic weight training can be a great help to making them light up during your loaded sets. There isn’t just one move that can be used for activation. Activation requires little to no weight use at all, in fact. Glute activation techniques such as the use of booty bands and ankle weight work help us to form a deeper mind to muscle connection between our brains and our booty. Get Your Free Workout And Nutrition Tips Now! As we spend a significant amount of time either sitting or lying down our glutes can get extremely lazy so firing up these muscles before you train lower body will help to engage the glutes and allow them to perform at their best. This is your starting position. Have you been wondering what this refers to though and why it feels like so many ladies out there seem to be working on their glutes?! Bridge The glutes consist of many muscles, but the three major muscle groups that we’ll focus on for low back pain are: the gluteus maximus, the gluteus medius, and the gluteus minimus. Results may vary. Your glutes — or your gluteal muscles, as they are more formally known — refer to the muscles in your butt. the key tools in glute activation are the booty band, ankle weights and more recently introduced, the cotton band. This … What happens here is that the glutes begin to atrophy and “fall asleep” as they aren’t being used. This encourages activation of the correct muscle groups. September 11, 2018 by Lydia ODonnell. The glute max is the primary external rotator (turns out) of the hip. Doing so increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. Another reason why someone might have weak glutes could be because of poor form and generally over-relying on other muscles during everyday movements, which contributes further to the muscles remaining inactive. This is fine if your glutes are firing properly, but if they aren’t you are going to need to incorporate these exercises into your daily routine. Glute Kickbacks. Glute activation is essential for making your body work efficiently and effectively. By performing glute activation exercises prior to performance, the gluteal muscles that become tight throughout the day begin firing properly and loosen up. Inhale. Specifically, there are three major muscles in this area: your gluteus maximus (the main, large muscle that shapes your backside), your gluteus medius and your gluteus minimus (two smaller muscles that assist the gluteus maximus in moving your body). Because most of us sit at a desk all day hunched over a computer screen, our glutes are inactive and probably not firing properly when we move and workout. Inhale. This is your starting position. For more details about cookies and how to manage them see our Cookie Policy . Tell us about your personal fitness journey and why you became a Personal Trainer? Let us know in the comments below! Everything else your knees bent, and as a fitness instructor, put. 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