Glute activation

rom · 11-07-2014 9:02pm #1

So was in a new physio today and he really knows his stuff.

It seems that my calves are over developed due to lack of glute activation.

This is what they look like when I am sitting down and not flexing them. My glutes are very weak. Does anyone have a workout to activate my glutes as I think it is a key for me to become a better runner.

Advise appreciated.

BeepBeep67 · 11-07-2014 10:02pm

Did the new physio that really knew his stuff not give you some exercises?

Anyho youtube is your friend, clams, bridges, planks, squat walking with a Pilates band around your knees - youtube for the right technique as you need to isolate the glutes.

macinalli · 11-07-2014 10:06pm

Previously I had an issue with my glutes, physio said they were 'misfiring'. Basically they were a lazy muscle that wasn't doing their share of the work, led to a minor hamstring tear. The stretch that I was given is called a bridge - see link below. Not the most comfortable, but very good. Front and side planks were also included to help strengthen the core.

https://www.youtube.com/watch?v=yOPkM2pzznc

Ososlo · 11-07-2014 10:10pm

AIS

rom · 11-07-2014 10:17pm

Ososlo wrote: »

AIS

Not stretching but more strengthening.

Gavlor · 11-07-2014 10:22pm

Superman, side planks, donkey kicks. that ais stuff probably helps, maybe.

I had glute issues before, during and after the London marathon. However since I stopped running 5 days a week it's cleared up! Balls of an injury so you're lucky to have pre-empted it.

Oh yeah, use ankle weights also.

rom · 11-07-2014 10:25pm

Gavlor wrote: »

Superman, side planks, donkey kicks. that ais stuff probably helps, maybe.

I had glute issues before, during and after the London marathon. However since I stopped running 5 days a week it's cleared up! Balls of an injury so you're lucky to have pre-empted it.

Oh yeah, use ankle weights also.

"pre-empted" .. i wish

http://www.jefit.com/routines/workout-routine-database.php?id=19972
http://www.fitnesstreats.com/2012/06/ankle-weight-exercises-for-the-butt/

both of these look like what i need

TFBubendorfer · 11-07-2014 10:33pm

rom wrote: »

My glutes are very weak. Does anyone have a workout to activate my glutes as I think it is a key for me to become a better runner.

Running up steep mountain trails is what worked for me. I do a mountain run about once a week and have noticed a big difference.

pa4 · 11-07-2014 10:36pm

http://kineacademy.is/gogn/nutlimur1/pdf-itarefni/myrtl.pdf

Some good stuff here for the general pelvic region.

Gavlor · 11-07-2014 10:41pm

By the way, do you wear running pants or just avoid the sun in general??

rom · 11-07-2014 11:09pm

Gavlor wrote: »

By the way, do you wear running pants or just avoid the sun in general??

I mostly run in the evening. :cool:

Not interested in skin cancer. Father had it.

ecoli · 11-07-2014 11:43pm

The exercises given above are definitely working on the right area however if glute activation is the issue then strengthening exercises are too advanced as your muscle firing patterns won't be corrected on a neurological level.

Start simply by doing butt clenches, progress to breaking down the movements of a superman i.e but clench, leg extension, back extension and work through this until you get to the stage when you can do the movement fluidly with the muscle engagement pattern going glutes, hamstring, lower back.

After this is you can start to get into progressive strengthening exercises.

sibeen99 · 11-07-2014 11:58pm

I'm going to second ecoli's advice. I had a problem with glute activation and while a couple of physios had identified my glutes as weak the exercises they had me doing were too advanced for my non working muscles. Then one physio gave me a program of very basic glute strengthening exercises and worked up from there. It was not a quick fix and is still a work in progress but I have improved immensely. I also had the nice big overworked calf muscles

Best of luck!

corny · 12-07-2014 2:28am

Rom don't know if you're into distance running but wouldn't distance running have a catabolic (and not anabolic) effect on primary usage muscles like the calves?

rom · 12-07-2014 9:57am

corny wrote: »

Rom don't know if you're into distance running but wouldn't distance running have a catabolic (and not anabolic) effect on primary usage muscles like the calves?

Yeah distance and I don't do any other sport and they just started to get bigger due to it. Looking at good runners like sub 15 5k guys their calves are lean.

I did do some 1 to 1 training for glute activation before and it really brought me on. Need to do it again.

kingQuez · 14-07-2014 10:40pm

ecoli might be able to comment as to when these fit into a plan, but this was a mix of exercises I got as part of physio visits (that moved me from being calf/quad dominant for running to feeling a lot more stable + less injury prone). Usual structure was to do three sets of 8 of each exercise, twice a week.

First two weeks, just get glutes firing:

Glute bridge:
https://www.youtube.com/watch?v=8bbE64NuDTU
Single leg glute bridge:
https://www.youtube.com/watch?v=3PuMxodKIwo

Next few weeks add some variation. Initially without weight, then progressed with a medball and dumbells:

Reaching lunge:
https://www.youtube.com/watch?v=NRoxmz9FL5Q
Side lunge:
https://www.youtube.com/watch?v=IcAAJvC2tuo

After that introduce:

Medball squat+press:
https://www.youtube.com/watch?v=pbEhbbYJbq0
Single leg deadlift:
https://www.youtube.com/watch?v=zNm4d0jPiLI

I guess what works best for people will vary, but I found these really useful.

Buzzbee100 · 16-07-2014 9:05pm

Hi there, I'm a runner and have had trouble with my groin for doctorsrs, so much so that I had to quit running and focus on 1. reactivating 2. Strengthening groin 3. Running re-education .

I've been through 8 months of physio. Basically glute wasn't firing. Took about 2 months for glutes to actually activate. I cannot emphasise enough that there is no point in doing ANY strengthening work until those glutes start to fire. Then once it fires you need to strengthen by doing squats ( need to perfect the technique! ! Otherwise you're reinforcing old habits) . It's quality over quantity.

There's a groin rehabilitation centre in Sports Surgery Clinic.

I thought I was going to have to have surgery until I went there.

I've been to see lots of people: physios, physicaltherapists, doctors, consultants.

And a good running technique wil keep you running for life.

best of luck!!!!

tiegan · 24-07-2014 1:25pm

Surprised no one has mentioned lunges for getting the glutes fired up. That's what worked best for me - forward, sideways and walk lunges - carrying weights. I too had overdeveloped calves, and thought I had strong upper legs too. But I was wrong, my glutes and quads were weak and the calves were doing all the work. Not now though!

generic2012 · 24-07-2014 5:54pm

Lunges are the easiest way. It can be hard to target the glutes which would be especially hard for you if you already don't fully activate them. Barbell or dumbbell lunges are the easiest way to target them without too much concentration but if you practise good form, deadlifts, barbell hip thrusts and deep squats are great.

Clearlier · 25-07-2014 2:13am

I found something like this to be useful although initially just simple bodyweight forwards, sideways and backwards lunges are plenty.

Glute activation

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