Use Yoga: Isolate + Activate Your Glutes
Activate your glutes. Athletes hear it all the time. But when your glutes are weak, it can be hard to turn them on and use them. If you can’t turn your glutes on, you can't effectively strengthen them. This cycle is a common athlete problem that increases injury risk and decreases performance.
Use yoga to wake up your butt! We’re helping you you isolate, activate, and strengthen this key muscle group. We’ve sourced these key tools in our Running Efficiency Boost video and the Wake Up Your Butt chapter (pg. 110) in Hit Reset book.
USE PROPS TO GATHER FEEDBACK
You can do this standing or reclined:
Squeeze a yoga block widthwise between your shins, just above the knobby bones along the inside of your ankles.
Loop a yoga strap (tie, belt, or band) around the largest part of your thighs. There should be tension, but you should be able to push against it.
While you squeeze the block, push against the strap. You'll feel your glutes engage.
Notice how this feels — the opposing actions again the block and strap activate your muscles to effectively align your legs in neutral, optimizing their power.
Now take this information, imagine the strap and block when you need to engage your glutes during squats, bridge, even single leg work.
BRIDGE MARCHING
Lie on your back with your knees bent, feet on the floor about hip width apart.
Lift your hips up into a Bridge so that your thighs and torso create a straight diagonal line from your knees to your shoulders.
Lift your left heel high, then press it down slowly as if there is resistance.
Repeat on right side.
Continue for 10–20 reps.
To continue your glute strength work use these Athletes for Yoga videos: