Do you suspect your glutes are a little inactive? Try this subtle exercise to improve your glute max function.
First of all let’s establish which glute max requires more work. Lie on your front with one knee bent to 90 degrees. Squeeze your glute and lift your knee off the ground as high as you can. Make a note of how far you’re able to go. Repeat on your other side.
Is one side more limited than the other? If so we’ll target that one first.
From the same starting position squeeze the target glute very gently. Around 10% of your maximum ideal. The target leg should not move off the floor as the contraction is too subtle. Hold that contraction 6 seconds and then relax. Repeat this a further 6 times. Make sure each contraction is at no more than 10% and try to keep the squeeze smooth and constant. This may take a little practice to begin with.
Now try and lift the same leg as high as you can. Did it go higher? Congratulations! Your glute max is now contracting better. Now do the same on the other side.
What just happened?
By improving the communication between your central nervous system and the muscle itself, you have improved the ability of your glute max to generate force. Nice work. All in about as much time as it takes to make a cup of tea.
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