It’s true, runners have notoriously lazy asses…..more specifically many of us could use some improvement in the Glute activation area.

It’s not our fault, it’s our lifestyle. Hours of sitting for work cause our glutes to slowly stop firing due to the reduced oxygen and tightened hip flexors. The result is less powerful running.

But most of us don’t even know they are just along for the ride. I mean, I can still see my bum…it’s still there and I feel it, so what do you mean my glute is not active??

Read on for some tips to help prevent your hiney from hibernating this winter.

Issues with Poor Glute Activation:

• Over reliance on hamstrings
• Less control over internal rotation of legs, leading to knee injuries
• Increased lower back pain ( in my case a tight QL muscle)

What is your glute?

When we talk about the gluteal area, it’s not just one large muscle, but 3: gluteal medius, maximus and minimus. Working all three is required to keep us running strong. Glute activation exercises are designed to help us engage all parts of the bum, so we can run injury free.There are 2 main problems that occur with regard to the glute

Inhibited Glutes
In this situation the glutes are on permanent shutdown mode. For a variety of reasons, they don’t contract in your daily life when you walk, stand, get up off the pot, or when you move in sport. This situation has probably been overblown in the sports world, but does exist.

Overshadowed Glutes
Here the glutes DO fire correctly, but are not as strong as other lower body muscles (like the quadriceps), thus the body will use other muscles to do what the glutes SHOULD be doing, resulting in inefficient performance and often some type of pain or injury over the long haul.

Whenever you perform a movement such as a squat, lunge, deadlift, jump, sprint, or any exercise that involves several different muscle groups, the majority of work will tend to be done by the strongest of those muscle groups.

Glute Activation Test

Not sure if your glutes are firing or taking a nap?

Runner’s World provides this video explanation…I think it’s a decent way to test, but not as good as one’s that allow you to feel whether your glute or hamstring is activating.

Glute Activation Exercises

How do you activate your glutes? By including a number of glute strengthening exercises in your workouts.   I suggest including them as part of your warmup then you’re consistently activating the glutes, rather than trying to remember to add an entirely new workout to your schedule.

Clam shells (forward and reverse)

Standard clam shell is laying on your side with knees bent at 90 degress, while keeping your ankles together raise the top knee and you should feel the activation in your hips and glutes.

Additionally, do a reverse clam shell where you keep your knees together and raise the foot!! This is often overlooked, but allows you to hit a different muscle head.

Prone Leg Lifts

Lying flat on your stomach, focus on raising first one leg at a time. If the knee bends you are using too much hamstring.

Glute Bridges

Lie Face up on the floor, knees bent feet flat on the floor. Arms at your sides with your palms down.  ift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.

You can increase the intensity by doing 1 leg at a time, move up to both legs or using a resistance band. This increases hip extension, you should contract the core, but never feel tension in the back.

How often do you focus on the booty?