Working with young athletes daily it is evident that kids do not know how to activate their glutes. Glutes are the muscles in your butt. Gluteus Maximus, Gluteus Medius, and Gluteus Minimus make up the “glutes”. Because of the location on the body, and the role glutes play in movement, it is imperative we know how to use them.
Movements such as, running, jumping, squatting, and lunges all need work from the glutes. By teaching an athlete how to activate these muscles you can improve athletic ability and decrease risk of injury. When the glutes are inactive, the body utilizes other muscles to perform movements. When othermuscles perform the glutes job, injures occur.
Here are 2 simple movements you can use to activate your glutes.
- Glute bridges- Lie on your back and tuck your heels in toward your butt as if you are going to perform a sit-up. Push your heels into the ground and raise the hips toward the sky. Hold the raised hip position for a second or two to feel the glutes contracting.
- Monster walks- Place a small resistance band around your ankles. Stand with your feet slightly beyond hip width and your toes pointed forward. Bend at the knees and force the hips backward. Slowly walk forward keeping the resistance band taught and toes pointed straight forward.