However, having this list at the ready can help determine which exercises you can add to your existing warm-up and adapt it as you progress. One does not need to perform all 12 movements before starting every workout. When creating a warm-up, it’s important to select movements that your body needs most. The warm-up intends to make sure that all the muscles - in this case, the glutes and hips - are properly firing before you start lifting so that you can generate the best output possible. The focus shouldn’t just be to get some blood flowing and prepare mentally to train towards your goals. We will walk through some of the best hip-opening stretches, but first, a reminder that warming-up can take as long or as short as needed. Perform hip-opening stretches to prevent the chances of hyper-extending the lower back when trying to achieve hip extension.Foam roll the hips and back briefly to ensure fascia isn’t excessively tight from extended periods of flexion (sitting down).Doing so will help support proper hip extension, which is vital for successful and safe squats, deadlifts, and more. Glute Activation ChecklistĪ key to efficiently warming-up the glutes is to prep the muscles around the glutes as well. The medius also works with the minimus to abduct the hip - a reminder that abduction is external rotation and adduction is internal rotation. In general, the gluteus maximus is the prime mover for hip extension, while the glute medius works in tandem with the gluteus maximus. Combinations of these muscles are prime movers in hip extension and play an important role in producing force in lower-body movements. The glutes are the three primary gluteal muscles, including the gluteus maximus, medius, and minimus. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional. None of these supplements are meant to treat or cure any disease. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. A post shared by Charity Witt on at 12:07pm PSTĮditor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice.
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