Do you experience lower-back pain, tightness in your hips and general discomfort in your back? Some of the key causes of this could be that you aren't moving enough or that you aren't activating and strengthening critical muscle groups in your body.
Sedentary lifestyles brought on by long-periods of sitting and insufficient movement have resulted in many people experiencing lower back and hip pain. If you experience these symptoms, we have listed 5 quick and easy banded exercises you can do to activate and strengthen your gluteal muscles. By strengthening your glutes, you should enhance your mind-muscle connection and relieve a lot of the pain you experience. We also recommend walking at least 10, 000 steps a day, stretching and foam rolling your hip flexors, glutes and thoracic spine.
What are your glutes and why are they important?
Your gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The functions of these muscles include extension, abduction, external rotation and internal rotation of the hip joint.
Your glutes are the largest and most important group of muscles in your body. By strengthening your glutes, your posture, athletic performance, appearance and overall strength will improve dramatically.
Our top 5 glute activation and strengthening exercises
1. Lateral Walks
Place the band above your knees. Brace your core, bend your knees slightly and keep your feet shoulder width apart.
Take a wide step with your left foot to the left. Keeping tension on the band, take a small step across with your right foot. Repeat this movement either side.
10 steps to the left, followed by 10 steps to the right. Four times.
2. Fire Hydrants
Position yourself on your hands and knees with the band above your knees. Make sure to keep your back straight.
Using the outer thigh muscles and glutes, lift one knee out to the side, as far as you can. Squeeze your glutes in the extended position. Lower your leg and repeat.
15 reps either leg. Three sets.
3. Glute Bridges
Lie on your back with the band above your knees. Feet shoulder width apart & heels close to your buttocks.
Lift your buttocks straight up and squeeze your glutes. Make sure to keep your knees at a right angle and your heels close to your buttocks. Lower to the starting position and repeat.
15 reps. Three sets.
Place the band above your knees. Lie on your side with your knees bent at a 45 degree angle.
Keeping your feet together, lift your upper knee into an extended position. Hold at the top and squeeze your glutes. Keep your feet together throughout the movement.
15 reps either leg. Three sets.
5. Side Lying Abductions
Place the band around your calves & lie on your side, supporting your upper body with your arm.
Keeping your upper body stationary, hinge from the hip & lift your upper leg off the ground. Push your leg outwards against the band and squeeze your glutes.
10 reps either leg. Three sets.
So these are five of our favourite glute activation and strengthening exercises! If your days involve extended periods of sitting, it's very likely that you may have inactive and weak glutes. By incorporating this quick workout into your day, you should notice significant postural improvements and reductions in your lower back and hip pain.
Let us know what you think! Get in touch at firstname.lastname@example.org
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