3 Ways to Wake up Your Glutes

Spending more time sitting behind a desk on never-ending Zoom calls is a sure-fire way for your glutes to become lazy. If they're not kept activated, other surrounding muscles have to compensate, leading to lower back pain as well as hip and knee issues. Even if you’re not experiencing pain right now, underworked glutes can increase the risk of injuries and reduce the results of your workouts. To negate that, you need to keep them switched on and activated as much as possible; aim to include each of these exercises in your daily workout.

Glute Bridge

1. Lie on your back with feet flat against the floor, keeping your knees bent.

2. Squeeze your glutes and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders. Pause then lower yourself back down to where you started. To make the work harder, add a mini band above your knees and complete the move.

3. Repeat for 15 reps.

 

Clam Shell

1. Lie on your side with knees stacked on each other and your knees bent.

2. Keeping your feet on top of each other, slowly raise the top knee up into the air about 45 degrees. If you need to press down on your upper hip with your free hand to ensure you don’t lean back and that your hip stays aligned. To make the work harder, add a mini band above your knees and complete the move.

3. Repeat for 15 reps.

Bird Dog

1. Kneel with your knees hip width apart and your hands on the ground shoulder width apart. Brace your abdominals.

2. Lift one hand and the opposite knee just off the ground while balancing on the other hand and knee. As you move, keep your weight centred, your abs engaged, and your hips squared to the ground. Extend to the full range of motion by pointing the same arm straight out in front of you and extending the leg straight out behind you.

3. Hold for a few seconds then return your hand and knee to the starting position.

4. Repeat for 5 reps on each side.