Glute activation is a term that personal trainers love to bandy about, but does anyone actually understand what it means?
With a little help from Harry Jameson, Elite personal trainer, breaks it down and explains how you can use it before a legs workout to avoid injury.
WHAT IS GLUTE ACTIVATION?
Glute activation is a series of warm-up exercises to properly strengthen the muscles in your bum, which helps to boost your ability to perform everything from pulls and squats to jumps and sprints.
WHY ARE THE GLUTES SO INACTIVE?
Because people – even active ones – use their glutes primarily for one main purpose: sitting down. And having groggy glutes means they are less prepared to handle strenuous exercise and transfer the added stress to other muscle groups.
This can of course lead to injury, which can in turn programme your body to normalising negative habits and increasing the difficulty to recover.
‘Poor glute activation is extremely common,’ says elite personal trainer Harry Jameson. ‘It leads to a higher probability of injury, poor running form and lack of tone.’
HOW CAN I PROPERLY FIRE UP MY GLUTES?
To warm-up your bum and prepare it for the bigger exercises you plan to do, Harry Jameson recommends the three following bodyweight exercises:
1/ Single leg bodyweight deadlifts: 12 reps each side for 2-3 sets (no rest).
2/ Lying hip extensions or weighted glute bridges
3/ A super set of sumo squats and glute kicks. Double burn!
Expert: Harry Jameson – Harry offers 1:1 training sessions across London.