Glutes!

Glutes.jpg

 The Glutes are so important and have many different roles.

The Glutes assist with hip extension, external rotation, abduction and stability. They also help protect the ankles, knees, hips, hamstrings, lower back just to name a few!

There are 3 Glute muscles:

Glute Maximus, Minimus and Medius.

Prior to exercise we want to activate all 3 Glute Muscles.

Glute max is one of our primary hip extensors and is one of the main parts of hip extension movements. Hip extension is a huge part in a lot our movements in the gym especially our Olympic lifts. If Glute activation is overlooked this will put more pressure on the hamstrings and lower back when trying to maximise hip extension during our lifts. Bands are a great tool as they can help increase activation during warm ups or lifting, help to keep knees out and for those who struggle to feel their Glutes.

We also need to get the Glutes strong, not just activated!

Two movements that will strengthen and build our Glute muscles are weighted Glute bridges and hip thrusts. Try adding them in to your program and focus on progressively overloading each movement through the amount of reps, sets or increasing the weight etc.

We also need to work on our single leg movements to help any muscle imbalances and this will increase strength/stability in the feet, knees and hips. Movements like the Single leg Glute bridge and the pistol squat can be progressed or regressed in many different ways. Try adding unilateral movements to the end of your strength sessions a few times a week.

Get the Glutes strong and help strengthen all of your lifts as well as assist in injury prevention!!

Love the Lissome Team XO

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