Glute Activation Exercises

The quadruped hip extension is a great pre-workout exercise that activates the glutes from a quadruped position while training core stability.  Anterior core stability is needed to maintain a neutral lumbar curve, rotary stability to prevent hip rotation, and lateral stability for balance.

Incorporating core stability and glute activation exercises into your warm-up ensures that the low-back doesn’t hyper-extend during squats and deadlifts.

Athletes that have trouble hyperextend the low-back during overhead pressing can benefit from learning to stabilize the low-back.

Anterior Pelvic Tilt
Athletes with anterior pelvic tilt benefit from stretching the hip-flexors, but tightness is often accompanied by weak glutes and abdominals. Weak glutes force the low-back and hamstrings to overwork during lifts. Weak abdominals make the deep hip flexor overactive in stabilizing the spine.

Core Stability
This is why holding a plate in front makes it easier to keep a more upright torso during squats. Activating the abdominals decreases tension in the deep hip-flexors – which were limiting hip extension.

Pair this exercise (7 reps per side for 3 sets) with a hip-flexor stretch to improve hip extension, core stabilization, and glute activation – your low-back and hamstrings will thank you!

– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™

Tags: anterior core stability, anterior pelvic tilt, best glute exercises, core stability, glute activation, hip mobility, lateral stability, low-back pain, low-back stability, lumbar hyperextension, lumbopelvic stability, quadruped hip extension, rotary stability