Did you know that a lot of people have inactivated glutes? Why is this a bad thing you may ask? Well having weak glute muscles can have a large affect on your whole body strength. The glute muscles reinforce your core and help your body muscles avoid imbalances which can reduce mobility.
This tells us that when your glutes are not activated your body can be at risk of health issues like muscle pain, lower back pain, bad posture and more risk of injury when exercising.
Why The Increase In Inactivated Glutes?
Our modern lifestyles and jobs require extensive amounts of time sitting down. When you’ve been sitting at a desk job all day and then go home to sit on the couch and watch Netflix, you’re not giving you glutes time to strengthen. Eventually with the lack of use they become dormant.
Learning how to activate your glutes before a work out is essential to getting the most out of your work outs and avoiding an inactive butt!
Top 2 Exercises To Do Before A Work Out To Activate Your Glutes:
1. Barbell Hip Thrust
This movement often gets overlooked when working the glutes but according to Brett Contreras, The Glute Guy “it’s the best Glute-activating exercise known to man”… and we love it too!
- Sitting on your glutes, lay down with bent knees and your feet flat on the floor. Put a barbell across your hips (you can rest it on pads so it doesn’t hurt your hip bones).
- Now squeeze your glutes and raise your hips and the barbell. Return to the starting position and repeat.
Beginners should start performing the move with only your body weight for 3 sets of 20 reps. Once you can smash that, add a barbell and weight it up so you can feel the burn baby!
2. Crab Walk With Resistance Band
- This Crab Walk requires a resistance band wrapped around your thighs, both your feet on the floor hip-width apart. Make sure that your knees are always in line with your feet. Bend your hips and knees into a squat, bending your knees until your upper legs are parallel with the floor.
- While holding your pose and keeping your left foot in place, step your right foot outwards so that your feet are a little than shoulder-width apart.
- Keeping your right foot on the floor, step your left foot inwards to return to the beginning stance.
- Finish with 15 reps on the right side and than 15 reps on the left side.
You’ll notice after a few days of doing this before your work outs you’ll know where your glutes are, thats for sure!