Have you ever sought physical therapy for a running injury? If so, you may have heard that you have “weak glutes”. While weak glutes can lead to imbalance and injuries, failure to activate those hips and glutes may also be at play. I have worked on this issue a few times now keeping up with my PT exercises only to slack off when things felt better. Wouldn’t you know, those same injuries tend to sneak back in. I’ve come up with what I like to call my “magic 100’s”. This 5 minute hip and glute activation series is good for everybody not just an injured runner. This post contains Amazon affiliate links.
5 Minute Hip and Glute Activation exercises
As we age, it’s even more important to take care of our bodies by doing more “Pre-hab” exercises. These are exercises you have probably done at one point or another. I’ve bundled them into what I like to call my “Magic 100’s”. It will take about 5 minutes to do the series.
This youtube video gives a great explanation of the difference between dynamic stretches and activation exercises as well as suggesting when to use each one.
Why Do These?
Hip and glute activation exercises will specifically target those muscles by helping to promote blood flow to the area. That, in turn, will help prep your body to use those muscles for running and or cycling. Warming up your core is also a smart way to increase performance.
Not engaging your glute and hips effectively can lead to imbalances which can, in turn, cause knee or back pain. Clam Shells and hip bridges are two of the most effective, and very simple, exercises to add to your warm-up routine. All you need is a simple looped resistance band.
Here’s the How-To
Perform this 5 minute hip and glute activation before your workout to prime your muscles to perform.
With a resistance band around your thighs, perform each move for 25 reps. You will end up with 100 hip bridges and 100 clamshells. Super simple yet very effective. Any simple, inexpensive resistance band set will work. You can progress to higher resistance as you improve.
While you have that resistance band on, perform 1 minute of “monster walks”.
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Help to ward off injuries, perform better, and feel better on your runs with this simple 5 minute hip and glute activation. Give it a try? Would love to know what you think.