WELCOME ONBOARD

Glute Engagement Stage 1

​

The function of the glute group is to abduct, extend and externally rotate the hip, they are also a key muscle group in everyday activities including the heel to toe movement of walking. When this muscle group is over powered (think compensation) by surrounding muscles, or they simply will not switch on, this means the body will find other ways of achieving the desired movement, like for example, using other muscle groups.

 

You may wonder why they wouldn’t switch on in the first place, surely every muscle just does what they are supposed to? Well there are many reasons for this but a common issue is put simply down to lifestyle. Say for example we sit at a desk for 6-12 hours a day but we also sit down to eat our lunch, drive, watch Tv or talk to our friends. For the hips to extend and activate the glutes, the hip flexors must be able lengthen to allow them to work. So essentially, hip flexors can often block the glutes from engaging.

 

The glute muscles are the ‘power house’ of the human body, and without glute function, we will be predisposed to back pain and injuries within sport. If your glutes are lazy, or inhibited by other muscles in a movement chain then starting with simple glute engagement exercises are wise. This means you can focus on enhancing the neuromuscular strength to the glutes, and get them strong enough to start working correctly within a compound movement.

 

Whilst you are working on glute engagement, it is also a good idea to think about having regular treatment on your ‘tight and overactive’ muscles. This will lengthen and release muscles that have been overworking, putting you in a good position to improve your movement patterns.

 

Aim: - Just to engage the glutes in a simple way first, before muscles such as the back.

- To feel what glute engagement is, and to understand how to engage them.

All exercises have adaptations so that the majority of people will be able to do. iF these exercises are new to you, please make sure you go through them first with a member of the team. Please also ask if you need to adapt an exercise.

 

Stretches of the hip flexor first – See hip mobility plan for more detail

⮞ Standing hip flexor stretch 3 x 10

⮞ Kneeling hip flexor opening 3 x 10

⮞ Static contractions standing 3 x 10

⮞ Superman hold 3 x 30Seconds/ build up to 45seconds/1 minute

⮞ Body weight bridge hold – feet up 3 x 15

⮞ Bodyweight bridge shoulders on bench 3 x 15

⮞ Superman 3 x 15