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Glute activation exercises good for cycling and running

Ever wondered why exactly activation exercises and drills are important and how they differ to static stretches? Dominic Richmond from CapitalPhysio.com explains what you need to know, and shares some good exercises for activating the glutes, a group of key muscles for running and cycling

Side Lying Clam

Lie on your side with your feet and knees together. Hips and knees should be flexed at 30-45 degrees. Keeping your feet together, slowly lift your top knee up and then lower it down.

Perform at a tempo of 2 seconds up and 2 seconds down.

12 repetitions on each side.

  

  

  

Gluteal bridge

Lie on your back with your feet on the floor and knees up. Feet and knees, hip width apart. Push through your feet lifting your hips into the air, concentrate on the squeeze of your buttock muscles.

Perform at a tempo of 2 seconds up and 2 seconds down.

12 repetitions.

  

  

  

Fire hydrant 

- In 4-point kneeling have your hands directly beneath your shoulders and your knees directly beneath your hips. Slowly push your knee up and out to the side, while maintaining a level pelvis. Hold for 2 seconds and slowly lower to your starting position.

Perform at a tempo of 2 seconds up and 2 seconds down.

12 repetitions on each side.

  

  

  

       

Gluteal prompt squat 

- In standing, place a resistance band just above your knees. Start with hips slightly wider than shoulder width apart. Descend down to the bottom of a squat while 'tearing the band apart'.

Return to standing while maintaining tension on the band.

Perform at a tempo of 2 seconds up and 2 seconds down.

12 repetitions.

Monster walk (gluteal activation) 

Tie a resistance band around your ankles.

Begin in standing with your knees slightly flexed. Take a step to the left or right, while maintaining a bend in the knees. Now bring the trailing leg towards the leading leg making sure the movement is slow and controlled.

Try to keep your hips at the same height and level throughout.

Perform at a tempo of 2 with the trailing leg.   12 repetitions on each direction.  

  

Runner’s March activation 

In a standing position apply a resistance band around one knee so the resistance is pull your knee towards the midline. Starting from a standing position, lift your knee up to a high march position, making sure it does not drift inwards. Pause, and then slowly lower your leg to the ground. It is important that the rest of the body stays as still as possible.

Perform at a tempo of 2 seconds up and 2 seconds down.

12 repetitions on each side


 
 

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