Thanks to our special guest Lydia O’Donnell she has written her own piece on why glute activation is important for a runner.
Our glutes can be the laziest muscle in the body. Do you suffer from over active quads, or you have sore knees or tight ITB (Iliotibial Band), these issues can stem from not activating your glutes? Before you begin your workout or preparation for a run, spend 5-10 minutes warming up so they are engaged. Working your glutes will not make you stronger but more efficient as a runner.
Here are three glute activation exercises:
CRAB WALKS
Put the band around both legs and place it above your knees. In a standing position your feet at shoulder width apart so you have tension on the band. Make sure that toes are slightly turned out and that your knees are driving over the toes and falling inwards. Bring your body into a half squat position with your chest pulled up and shoulder blades squeezing together. Take a small step to the right focusing on knee position and using your glute to control the move of the left foot stepping in. Take 10 small steps to the right, staying down in the half squat position and 10 small steps to the left. Repeat 3 times.
BANDED HIP BRIDGES
Put your band around both legs and place it just above your knees. Lay on your back with your knees bent up and your feet shoulder width apart. Keeping the weight in the heels of both feet, squeeze your glutes and raise your hips up off the ground. Only come to a height that feels comfortable on your lower back and focus making your glutes do all the work. Squeeze your glutes on the way and release the glutes on the way down.
Repeat the move 20 times, before holding the knee up for 30 seconds.
BANDED CLAM SHELLS
Put your band around both legs and place it just above your knees. Lay on your side with your knees bent toward your chest, and your heels in line with your glutes which are in line with your shoulders. Keeping your heels squeezed together at all time, raise your top knee, keeping your bottom leg on the ground. Raise the top knee up and control the movement on the way down. Be sure to eliminate any rock through the hips by keeping your core engaged. Repeat the move 20 times, before holding the knee up for 30 seconds.
Credit: lydiaodonnell.com
