Glute muscles need to be activated!

When you are doing an exercise, really bring your attention to the muscle group you are targeting - really focus on it. Breathe into it. Observe any sensations or changes in sensations as you lower into and rise out of a move (eg a squat) or rise into and lower out of a move (eg glute bridge). Use your breath. Work though the full range of the movement in a concentrated and fully aware state. Focus on your alignment. Observe your stability or instability. Self-correct where necessary .

Over time the motor pathways will connect more strongly so your mind-body connection will help you get the most out of your movements.

Glute activation exercises can be done with body weight only or we can add props such as dumbbells and booty bands.

Here’s a few examples:

Body weight only glute activation exercises:

Squats

Clams

Single leg deadlift

Split squat

Curtsy lunge

Fire Hydrant

Props assisted glute activation exercises

Booty Band Squats

Booty Band Clams

Dumbell Single leg deadlift

Dumbell Bulgarian Split squat

Weighted Glute Bridge

Strong glutes provide a lot of support to the body. Strong glutes really support the pelvis. A strong, stable pelvis enables freedom of movement, pain free movement and takes pressure off other joints such as hips ankles and knees.

Glute activation exercises prior to a workout are very helpful so that the strength work hits the target area. Recharge Plus can help get you there. In addition to the recruitment and activation of the muscle groups, it is essential that we learn to relax them too. This is where rolling and strengthening comes in. By being patient with your body and doing the activation work, the load work and the letting go work, you will benefit from a strong muscle group and a greater feeling of control and you learn to recognise the feedback your body is giving you.

Go for it!

Kirsty xo

ACTIVATE YOUR GLUTES!

IS PILATES EASY?

GLUTES TEND TO BE LAZY

Recharge Plus