Wednesday, October 1, 2014

Happy Glutes a Glute Activation Exercise

You probably don't know it but chances are your glutes are letting you down! If your glutes aren't activating while you are walking, running or exercising other muscles are picking up the slack and over working. This is a recipe for back, hip and knees pain as well as a variety of other injuries.

Here is one of our favourite exercises to wake up those glutes! 

1. Start lying on your back with your knees bent at 90 degrees. Keeping both knees bent at 90 lift one leg in the air. This is your starting position. 
2. Pushing through the heel of the foot that is on the ground lift your hips up so that your shoulders, hips and knees are all in one straight line. 
3. Hold for 3 seconds. 
4. Slowly (very slowly) bring your hips back down to the ground. That is 1.
5. Start the process again - lift your hips up, and bring them back down. 

*the most important this to remember is to push through your heel, this helps to activate your glute.
**if you are pushing through your left foot, you are working your left glute.

We suggest doing 12-15/side, 2-3 times a day. This is an excellent daily exercise but doing it a couple times a week will work too, and you will soon be on your way to happy glutes! 

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