Weak Glute’s? Try This Warm Up Before Your Next Lower Body Workout

Before we go trying to work our glute’s properly, we must make sure we are using them efficiently. Sometimes the glute’s as a collective can be a “lazy” muscle, specifically the Gluteus Medius. When we sit for a long period of time on a regular basis, our hip flexors become shortened and tightened and our glutes become weak. This is funny because our glute’s are the biggest energy producing muscles in our body AND a key player in posture and spinal alignment. Having a strong butt isn’t just for looks.. its for life.

Other common tight muscles around the glutes also include the erector spine (lower back) and our hamstrings (back of the legs) from similiar reasons, or improper movements patterns over the years. As we go through life moving improperly it will become regular for our bodies to not have these muscles “firing” efficiently as some like to say. Joint inflammation and pain within the areas will also keep us from being able to execute movements properly.

Here are 2 simple ways to help warm up the area so we are using the right muscles before we start:

“Side Lying Clamshell”

Keep the entire side body on the floor and feet stay together the entire time as you engage the glutes to bring the legs out and apart from each other. I chose this movement because there is little quad involvement unlike the single leg bridge where sometimes the quad can do all the work if not performing it properly. The lower back should be stable as well and core engaged to prevent any movement in the trunk as you go. A small resistance band just above the knee’s to have something to press into helps, remembering it is a very small movement and you do not have to lift the leg up as far as you possibly can. It’s whatever the glute can take it out to.

2 sets of 8-10 per side is enough for a warm up.

“Hip Circle’s”

Maybe not what you were expecting to see, again just a friendly reminder this is about a warm up, not a work out. What I would choose to strengthen the glutes is going to be much different than these warm up exercises, this is just getting. Hip circle’s is nice for opening the joint and creating more space to help get our optimal range of motion during our exercise’s. Think like you are drawing a circle with the knee cap, the rest of the body staying stable. Core engaged as you go like you are balancing something on your back.

2 sets of 5 both directions per side is enough for a warm up.

For strengthening the glutes as a whole I’d recommend implementing the hip thrust into your routine. Deadlift’s, and then squats. No, squats are not the first OR second pick..

Of course if you have an imbalance or injury something uni lateral would be preferred, single leg deadlifts are a nice place to start even without any weight :).

If this sounds like you check out this article with a lot more great explanation and information:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6670060/

Happy Exercising!

Robyn