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 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 every body not just an injured runner. This post contains 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 like these. 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 exercise as well as suggesting when to use each one.
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.
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 clam shells. Super simple yet very effective.
While you have that resistance band on, perform 1 minute of “monster walks”.
Help to ward off injuries 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.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Rachel, Jen , Sandra and Lisa