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June 26th, 2023
These muscles are responsible for many essential functions in the body, including hip extension, pelvic stabilisation, and lower back support. Strong and mobile glutes not only look good but also play a crucial role in overall health and athletic performance. In this blog post, we’ll explore how mobility exercises can help improve glutes function and strength.
Firstly, let’s understand what mobility is. Mobility refers to the ability to move a joint through its full range of motion. In the case of glutes, mobility means the ability to move the hips in all directions, including flexion, extension, abduction, and adduction. When we lack mobility in the glutes, we may experience pain, tightness, or weakness in the lower back, hips, or legs.
The good news is that we can improve our glutes mobility with simple mobility exercises. These exercises can help activate the gluteal muscles, improve blood flow to the area, and increase joint range of motion. Here are some of the best glute mobility exercises to try:
Glute bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top and slowly lower back down.
Clamshells: Lie on your side with your knees bent and feet together. Keep your feet touching and lift your top knee as high as you can without moving your pelvis. Lower back down and repeat.
Fire hydrants: Start on your hands and knees with your wrists under your shoulders and knees under your hips. Lift one leg out to the side, keeping the knee bent at a 90-degree angle. Return to the starting position and repeat on the other side.
Pigeon pose: Begin on your hands and knees and bring one leg forward, placing the shin on the ground in front of you. Extend the other leg behind you, keeping the knee on the ground. Lean forward and feel the stretch in your glutes.
Squats: Stand with your feet shoulder-width apart and your toes pointing forward. Lower your hips down as if you’re sitting in a chair, keeping your weight in your heels. Press back up to standing, squeezing your glutes at the top.
These mobility exercises can be performed before or after a workout or as a standalone routine. Incorporating them into your daily routine can help you improve your glutes mobility, which can lead to better athletic performance, reduced risk of injury, and enhanced overall health.
Mobility exercises are an effective way to improve glute function and strength. By incorporating simple exercises like glute bridges, clamshells, fire hydrants, pigeon pose, and squats into your routine, you can improve your glutes mobility and enhance your overall health and well-being.
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