Want your glutes to fire better?
Your glutes are so important for a variety of activities from sitting to standing, squatting, walking, running, scooting...the list could keep going on!
But many people do a lot of these activities without their glutes kicking in or contributing like they should, which leads to knee pain, ankle issues, low back pain, hip pain.
These 4 exercises are wonderful for getting your glutes to fire better by activating them isometrically. Isometric means we're holding a position the whole exercise without changing the length of the muscle.
The reason that these isometric exercises are so great for turning on the glutes is because when you hold this exercise for a long time, it increases the connection between the brain and the muscle so that way it can fire more efficiently and quicker during tougher exercises and activities.
Check these 4 out - trying to hold each for 1 minute each:
- Clamshells: Lying on your side, hips bent to 60 degrees. Keep your ankles together, raise your top knee while engaging your core muscles and not letting your top hip rock backwards.
- Leg abduction: Keep your bottom knee bent, straighten your top leg. Flex your top foot and bring your heel slightly behind your hip. Engage your core muscles and raise your top leg without arching your back.
- Side plank + Clamshell: Perform the clamshell as above with the addition of a side plank on the elbow. Top hand goes on waist to keep the chest open. Bottom hip is elevated so it's a straight line from armpit to knee.
- Side plank + Leg abduction: Folks, it's a doozy. Perform the leg abduction plus the side plank as listed above.
Perform on both sides - note the differences between the two sides. I like to perform all of them on one side, and then all four on the opposite side. You can add a band around the knees when this gets easy, but trust me..it's more challenging than it looks.
What do you guys think? Did you feel your glutes firing after these 4 exercises?
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