Because most of us sit at a desk all day hunched over a computer screen, our glutes are inactive and probably not firing properly when we move and workout. This could lead to lower back pain, hip pain, and even knee and ankle pain. You might not be able to lift as much or run as fast as you would like. Also, aesthetically speaking, if you are working your legs but your glutes aren’t looking perkier, it may be because they aren’t actually activated during the exercises.
Therefore, you need to make sure that you are doing Glute Activation Exercises before your workout routine. Having strong glutes is key to being pain-free and getting great results from your workouts.
Glute Activation is about more than doing a bazillions squats and lunges during your workouts. Activating your glutes means first loosening up tight muscles from sitting all day at a desk and then getting them activated BEFORE you move on to the big lifts like squats and lunges.
If you want to alleviate your pain and get your glutes working, you need to follow a three-step process:
- Foam Roll
Without these 3 steps, your glutes may not be activated or firing when you do the big leg lifts. And when your glutes don’t fire, you compensate and use other muscles like your lower back, hamstrings, and quads. Compensating and using the incorrect muscles when you lift leads to injury and decreased performance. Plus, you aren’t working the largest muscle group in your body (a.k.a. your glutes), which means fewer calories burned during and after your workout!
Here are some great foam rolling and stretching moves to include in your warm-ups to loosen your hips, back, hamstrings, and quads so that you can get your glutes activated and working.
Marc Digesti | Founder | Performance EDU Fitness