Fitness Tips

What Is Glute Activation?

What Is Glute Activation?

Glute activation is a term that personal trainers love to bandy about, but does anyone actually understand what it means? 

“The glutes are one of the most important muscles in the body because of its size, position, and multiple layers and functions,” says Austin Lopez, C.S.C.S. and trainer at DIAKADI in San Francisco told .

Some women struggle from something we like to call “SBS” (that’s sleepy butt syndrome).

Most women with “sleepy” glutes can blame the constant desk sitting or all those Netflix marathons for de-activating the muscles in your derriere. Not much of a sit-still type of lady? Then you may have other tight muscles pulling your hips out of place, misaligning the glute muscle and resulting in an inability to activate it properly, says Lopez.

With a little help from Harry JamesonElite personal trainer, breaks it down and explains: 'what is glute activation?'

WHAT IS GLUTE ACTIVATION?

Glute activation is a series of warm-up exercises to properly strengthen the muscles in your bum, which helps to boost your ability to perform everything from pulls and squats to jumps and sprints.

WHY ARE THE GLUTES SO INACTIVE?

Because people – even active ones – use their glutes primarily for one main purpose: sitting down. And having groggy glutes means they are less prepared to handle strenuous exercise and transfer the added stress to other muscle groups.

This can of course lead to injury, which can in turn programme your body to normalising negative habits and increasing the difficulty to recover. 

'Poor glute activation is extremely common,' says elite personal trainer Harry Jameson. 'It leads to a higher probability of injury, poor running form and lack of tone.'

HOW CAN I PROPERLY FIRE UP MY GLUTES?

To warm-up your bum and prepare it for the bigger exercises you plan to do, Harry Jameson recommends the three following bodyweight exercises:

1/ Single leg bodyweight deadlifts: 12 reps each side for 2-3 sets (no rest).

2/ Lying hip extensions or weighted glute bridges

3/ A super set of sumo squats and glute kicks. Double burn!

Expert: Harry Jameson –

READ MORE:

  • What is LISS?
  • What Is HIIT Training?
  • What Is Tantric Yoga?

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