• Maeve Kavangh, PT

Glute Activation 🔥🔥🔥💪💪💪⬇️⁣


▶️ Weak hips and inactive glutes are often the root of many common injuries. Therefore, it’s important to incorporate exercises that target the glutes into your exercise programme. By keeping this area strong you will improve performance and reduce the risk of injury. ⁣ ▶️ I have selected just 5 simple and effective banded glute exercises, which you can do as part of a warm up and/or incorporate into your workout. And best of all you can do them in the comfort of your home, all you need is a mini band.⁣ ⁣ 🔥Aim for 2-3 sets of 12-15 reps each⁣. Make sure to work both sides as the video just demonstrates one side for exercise 4 and 5. ⁣ ▶️ Bridge⁣ ▶️ Bridge with March ⁣ ▶️ Bridge with Abduction⁣ ▶️ Clams⁣ ▶️ Straight Leg Kickback⁣


💡Some tips:⁣ ⁣ ▶️ Focus on exhaling as you lift in each of the exercises and inhale as you lower.⁣

▶️ Keep your head, neck and spine neutral.⁣

▶️ Shoulder Bridge - don’t let the lower back arch as you extend the hips, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis (demonstrated in the video). And in the abduction exercise keep your hips high (requires squeezing the glutes!).⁣

▶️ Clams - try not to rotate and incorporate the low back, which is a common fault during this exercise, especially in those that have really weak glutes. ⁣

▶️ Straight Leg Kickback – keep back straight and pelvis and hips parallel to the ground.⁣ ⁣ Any questions please DM me or comment below.⁣ ⁣ Best of luck 👍⁣ Maeve ⁣

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© 2019 by Maeve Kavanagh, Personal Training

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