I wanted to share with you my thoughts (with the help of the glute guy Bret Contreras input) on the the importance of glute activation.
Although we don’t have much research portraying the benefits of glute activation drills in the dynamic warm up, numerous coaches around the world have been incorporating them over the past decade and anecdotally, athletes feel better when they start performing them.
But the key is to include a variety of low load drills that hit the glutes from MULTIPLE angles such as bridges, lateral band walks, bird dogs, and fire hydrants. Although you could perform 100+ reps with each of these, you do around 10 reps for each drill with an emphasis on activating the glute as much as possible. In the workout below I have used a resistance band to simply fire my glutes before my heavy hip thrusts.
This has been shown to improve the brain’s efficiency in activating the glutes over time and it grooves good motor patterns. Don’t go overboard… the goal is to stimulate, not annihilate. 5 min before the workout is all you need. Here I show you some example exercises – all 10 reps x2
I get my resistance bands from Lets Train.