Time to Activate

I wrote last week about SITTING BEING THE NEW SMOKING. I also gave you some great exercises to help with your “backside chain” – the upper back, middle back, lower back, glutes, hamstrings if they are either tight, weak or both.

The following exercises are GREAT to be able to help with glute activation. If you are an athlete, this is great for POWER PRODUCTION because the GLUTE is the TRANSMISSION that does all movement.

“FIRE HYDRANT” (Quadruped Abduction)

Exercise #1

I call this exercise the “FIRE HYDRANT” for some obvious reasons. Unlike a dog “doing it’s business”, work to keep the heel as close as you can to the rear end and then bring that knee out to the side without any tilting at the hips so you’re getting the gluteus medius.

Start on the floor on your hands and knees. Brace the arms, the core and the support leg. You are looking to get movement through the hip area – and NOT ROTATE TO GET MOVEMENT.

Do 10-15 reps for 1 set for beginners – ON EACH SIDE. As you advance, add more sets, or increase the number of reps. You can also increase intensity by adding an ankle weight, or placing the knee and foot of the down leg on an unstable surface; like a foam pad, air pad, etc.

“DONKEY KICK”

Exercise #2

Like the FIRE HYDRANT, start on all fours; hands and knees. In this movement, keep the knee at 90 degrees through the movement – and kick the leg UP TO THE CEILING. Make sure to lift from the glute – and DO NOT LET THE KNEE OR ANKLE ROTATE TO THE OUTSIDE. Work to keep everything in a straight line from the hip, knee and ankle. Squeeze the glute at the top of the exercise and hold for a count.

Again, beginners start doing 10-15 reps, on each leg. Build up to 3 sets of 10-15 reps;