{"id":2551,"date":"2018-11-11T03:12:00","date_gmt":"2018-11-11T03:12:00","guid":{"rendered":"https:\/\/insyncphysio.com\/uncategorized\/how-to-activate-your-glute-muscles\/"},"modified":"2018-11-11T03:12:00","modified_gmt":"2018-11-11T03:12:00","slug":"how-to-activate-your-glute-muscles","status":"publish","type":"post","link":"https:\/\/insyncphysio.com\/glutes\/how-to-activate-your-glute-muscles\/","title":{"rendered":"How to Activate Your Glute Muscles"},"content":{"rendered":"

Properly activating your glutes before starting any exercise is important to ensure safety and optimal performance. Complex lifts such as deadlifts or squats not only require a strong and engaged core, but also activation of your large leg and glute muscles to help generate a desired level of power for the movement. <\/p>\n

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The glute muscles consist of the gluteus maximus, gluteus medium, and gluteus minimus. The gluteus maximus is the largest of the three muscles and its primary function is to extend and externally rotate the thigh at the hip joint. The gluteus medius, which spans laterally to the side of the hip and thigh, works to abduct the thigh at the hip joint. Lastly, the smallest muscle in the group is the gluteus minimus works in conjunction with the gluteus medium to abduct the thigh and helps prevent the hips or knees to collapse inwards. Engaging all three muscles will help stabilize the hip, pelvis, and trunk. Try these exercises below to engage your glute muscles:<\/div>\n
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1) Side Stepping with a Band<\/h2>\n
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Stand with your feet shoulder-width apart and a circle band placed just above your knees. Bend at your knees and hips to maintain a squat position. Then step to one side, driving the leading knee outwards and engaging the glute muscles. Bring the trailing leg back to the starting position. Continue stepping for another 10-15 repetitions before stepping in the other direction, driving the opposite knee outwards. <\/div>\n

2) Clamshells<\/h2>\n
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Lie on your side with your hips at 45\u00b0 and your knees at 90\u00b0 with a band above your knees. Keep your feet together at all times as you open your top knee up against the resistance of the band. Slowly bring the top knee back to meet the bottom knee. Repeat for 10 repetitions. Then complete on the other side. <\/div>\n

3) Sidelying Leg Holds<\/h2>\n