Four Exercises to Maximise Glute Activation

4 exercises that take 10 minutes to maximize glute activation

Give these 4 exercises a go 3 to 5 times a week

Spring Ankle 1

Using the wall for support, go into semi squat position on the tip of your toes. Make sure toes are pointing 12 oclock and then take one foot off for 30secs. Reset and do the same for opposite side. Focus on big toe connection.

Spring Ankle 2

Using the wall for support in a side on running position (split stance). Internally rotate inside leg with outside arm fully extended in line with hip. Then elevate the outside foot for max big toe connection.

Spring Ankle 3

Using the wall and a foam roller for support go into a semi squat position. Make sure both your feet are glued to the floor and then take one foot a cm off the floor whilst keeping the opposite foot/heel still connected/flat to the floor. Keeping toes 12 o'clock and hold for 30secs. Reset and repeat for the opposite side(focus on dorsiflexion).

Spring Ankle 4

Standing side on to the wall. Push inside knee against wall or yoga block and bring knee into flexion whilst pushing against the wall for glute tension. Then we slowly hinge through the hip and reach for our little toe on the outside foot with the inside arm.

Big Toe Connection = Better internal rotation = More Glute Activation = More Power
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