Physical Therapist
  • Home
  • About
    • How ProFormance is Different
    • Meet Dr. Duggan and Staff
    • What People Say About ProFormance
    • Wall of Fame Clients
  • Services
    • HSV Physical Therapy: Prime & Tune-Ups
    • Athens Physical Therapy: Prime & Tune-Ups
    • Crossfit, Baseball, and Running Performance Screens and Training
    • Comprehensive One Stop Shop
    • Dry Needling
    • Stretch Clinic
    • BFR: Blood Flow Restriction
    • Concierge Visits
  • Patient Info
    • New Patient Paperwork
    • Insurance and Billing
    • FAQ
    • Pay Your Bill
  • Crossfits and Gyms
  • Blog & News
  • Contact
  • Buy Supplies

Glutes won't turn on? Build STRONGER GLUTES NOW!

5/15/2023

 
 “How do I fix my weak glutes?”
"My glutes won't turn on."
“What are the best glute exercises I should be doing?”
INJURY QUIZ:
Ever had ANY of these injuries before?
  • ITB issues 
  • Knee pain
  • Achilles tendonitis
  • Shin splints
 ALL of these issues can stem from one cause: poor glute activation, stability, strength…
general difficulty "turning the glute muscle on"

But there's a twist.
There's a difference between glutes "being on" and activated vs. glutes being strong.
Case in point:
"Electromyography research has shown that the single-leg squat and clam shells activate the gluteal musculature. A variety of hip extensibility exercises have been proven in the literature to increase hip range of motion in runners. No research measured the effects of a combined hip strengthening protocol with a hip stretching protocol on the presence of lower crossed syndrome in high school runners and the effect on running economy and performance."
 
TRANSLATION:
While fancy EMG studies say single leg squats and clam shell exercises are some of the best when it comes to activating glute muscles…

Some exercises work better than others.
Meaning, these exercises may be a great place to start, but for an athlete who is routinely working out multiple times a week at an intense level (crossfit, running, baseball, soccer, etc)...

Clam shells just don’t cut it.
 
So while it remains true that to build strong glutes, FIRST the glutes need to be "on" or activated, each athlete’s glute activation exercises will be slightly different. 

HOW DO I TURN ON MY GLUTES?
The most common self-treat method:
  • try a whole bunch of different exercises 
  • Spend hours deciphering whether the glute exercises are “working or not”.

While the “do it yourself” method is possible, it:
  • Takes a lot of time 
  • Results in frustration
  • Leads to a lot of “Wrong exercises” first

Or…steal exercises directly from physical therapy clinicians, especially the ones used in the clinic on a regular basis.

After finding the correct glutes exercises (with the help of physical therapy clinician), it becomes easier to feel glutes firing and activating,

Benefits of strong glutes: 
  • decrease or resolve hip pain
  • decrease hip flexors tightness
  • decrease or resolve knee pain
  • decrease or resolve Achilles tendonitis
  • decrease or resolve ITB syndrome symptoms
BEST GLUTE ACTIVATING EXERCISES: 3 rounds using a medium to heavy weight
Picture
Single leg bridge with chest press // x10-12 ea side
Focus: single leg balance, glute strength,
 
Picture
 RDLs // x10-15 each side
 Focus: ankle stability, balance, eccentric hamstring strength, glute strength
Picture
Split Squat with goblet hold // x10-15
​(Add a kettlebell)

Focus: single leg (quad + glute strength), single leg balance

​While this circuit can help relieve pain and address lingering glute weakness, if pain persists during or after these exercises, it’s best to consult with a physical therapy clinician to determine root causes and appropriate individualized treatment.


Have questions about whether it’s time to schedule an appointment? Fill out any contact form on our website.

We can’t wait to see you!
Marie Whitt, PT, DPT

Comments are closed.
    Special Offers & Events
    Click above for details on any promotions being offered or special events to catch the team at. 

    Archives

    February 2025
    July 2024
    March 2024
    January 2024
    November 2023
    September 2023
    July 2023
    May 2023
    April 2023
    March 2023
    July 2022
    April 2022
    March 2022
    October 2019
    July 2019
    June 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018

    Categories

    All


CONTACT ProFormance TO START LIVING pain free now!


Huntsville Location

Inside Crossfit Invigorate
​162 Export Circle NW
​Huntsville, AL 35806

Athens
​Location

Inside Life Changing Fitness
​1104 Annie Ruth Jamar St
Athens, AL 35611
​​

Contact numbers

Scheduling: 256-203-3804
​
Billing: 256-203-0376
​Fax: 256-513-9952

Email

[email protected]​

​Hours

Mon-Fri: 8am - 5pm

Picture
Picture
Picture
  • Home
  • About
    • How ProFormance is Different
    • Meet Dr. Duggan and Staff
    • What People Say About ProFormance
    • Wall of Fame Clients
  • Services
    • HSV Physical Therapy: Prime & Tune-Ups
    • Athens Physical Therapy: Prime & Tune-Ups
    • Crossfit, Baseball, and Running Performance Screens and Training
    • Comprehensive One Stop Shop
    • Dry Needling
    • Stretch Clinic
    • BFR: Blood Flow Restriction
    • Concierge Visits
  • Patient Info
    • New Patient Paperwork
    • Insurance and Billing
    • FAQ
    • Pay Your Bill
  • Crossfits and Gyms
  • Blog & News
  • Contact
  • Buy Supplies