Glute Activation

Glute 2

 

Babywearing option:  Hold baby on your tummy for floor portion, then hold baby in your arms for standing portion.

Points of Performance for Glute Activation: 

  • 10x Glute Bridge: Focus on the entire torso moving as one unit as you raise the hips. Avoid overextension at the top. Think about driving the knees over the toes as you lift the hips.

  • 10x Single Leg Glute Bridge: Keep the legs separated from one another as you move toward the bridges.

  • 10x Forward Walking Circles: Keep the band above the knees or move band towards ankles. Walk forward circling outwards for 10 circles each leg, focusing on keep the tension in the band throughout the entire movement.

  • 10x Lateral Band Walk: Keep band above the knee or move around the arches of the foot. Come into a mini squat. Think about pushing with the back leg as you step sideways.

  • 10x Backward Walking Circles: Keep the band above the knees or move band towards ankles. Walk backwards circling outwards for 10 circles each leg, focusing on keep the tension in the band throughout the entire movement.

Points of Performance for Glute 2:

  • 15x Lateral Band Walk per direction

  • 15x W Walk per direction

  • 30 seconds Single Leg Fire Hydrant per side. Use support or omit during later pregnancy.