Strengthening the gluteus not only improves physical performance and general body aesthetics but also contributes to the gain of stability. Furthermore, the glute exercises They help prevent pain and injuries in the hip and lower back. This has been confirmed to us by Sandra Lorden, trainer at Entrena Virtual, who has also assured us that, To activate it in a more effective way when we do sports, just make a gesture simple that completely changes the dynamics of the exercise. We tell you how you can add intensity to your movements without complicating the technique.
© dashandstarsHow to activate the gluteus with a simple gesture
According to Lorden “when we train, Neck placement is very important to ensure that the kinetic chain functions correctly.” We call the kinetic chain the combination of several joints of the musculoskeletal system. “An aligned neck helps maintain proper posture, allowing exercise technique to be performed correctly, maximizing muscle activation, increasing force that we can apply and minimizing the risk of injury,” explains the expert. Does this mean that If we want to activate the gluteus, directing the chin towards a specific point can help us? Absolutely.
As the trainer indicates, if the neck is in an incorrect position, it can cause compensations in other muscles that we do not want to work, and produce ineffective activation while putting cervical health at risk. As he tells us, in the hip thrustFor example, which is one of the favorite exercises celebrities To strengthen the glute, if the chin is raised too high, it can cause excessive extension in the cervical region, which disrupts the alignment of the spine and can cause tension in the neck. Instead, Keeping your chin slightly tucked in ensures that the force is concentrated in the gluteus and not diverted towards the lower back.
© believe_athleticsThe above is confirmed by coach Jose Ignacio Hernández Coronado, who also invites us to perceive the difference between doing and not doing this key gesture by performing the Bulgarian squat with a focus on the glutes practiced by Elsa Pataky. According to the trainer, in this exercise, you will feel that your glutes work more if you focus on them instead of pulling the strength of your quads. For that, what do you have to do? It’s simple: Bend over and bring your chin to your chest.
In a straighter position, the thighs work more. But by leaning over, you take some of the load off your thighs and make your glutes work harder. If you also bring your chin towards your chest, “you help the torso remain stable, which makes it easier for the glutes to work instead of putting a lot of load on the lower back,” says Jose Ignacio. If you didn’t bring your chin to your chest you would be directing the force to your thighs. or quadriceps and the purpose of the movement would be totally different. “Proper alignment ensures that the correct muscles are activated and unnecessary tension is avoided,” confirms the expert.
© aloThere are other exercises in which the difference is also significantly appreciated. Sandra Lorden mentions some of them:
- The dead weight: Poor neck positioning can lead to excessive curvature of the back, increasing the risk of injury.
- in the squats– Neck position and forward gaze help maintain torso alignment, which is crucial for maintaining balance and mobility at the hip.
- In the abdominal type crunch and its variants: It is important to place the neck in this position so that our cervical spine does not suffer every time we raise our head.
© bornlivingyogaOther ways to activate the gluteus
To work the gluteus more effectively, according to Lorden, it is important to do a specific warm-up prior to the main part. To do this, our warm-up must always include:
- Hip mobility exercises
- Activation exercises (similar to those that Laura Escanes practices in her conditioning routine): In this section, the use of rubber bands can be very useful. In addition, incorporating isolation exercises such as the glute bridge or glute kicks can complement compound movements.
A strong gluteus is essential for maintaining good posture, improving mobility and supporting heavy loads in training. Besides, The glutes play a crucial role in hip extensionwhich is essential for functional and everyday movements and sports such as walking, running and jumping.