Blog 2: Glute Activation

Glute Activation And Treatment With Dr. Keirstyn: A Winning Competition

In my many years of experience as an endurance athlete and as a doctor, I can’t stress enough how the right exercises and treatment can help with your glute activation. When your muscles and joints are functioning properly, it allows your glutes to work in a more optimal way. Here’s how my approach, combined with targeted exercises, can enhance your running performance!

1. Enhanced Muscle Activation

After treatment, many athletes report feeling a greater connection to their muscles. This increased awareness can be incredibly beneficial when you’re working on activating your glutes. You’ll be better able to engage them during your runs and exercises.

2. Improved Range of Motion

Regular treatment can enhance your overall flexibility and mobility. This means you’ll be able to perform glute activation exercises with better form and greater range, maximizing their effectiveness.

3. Optimal Alignment

Adjustments or mobilizations of the spine, help correct misalignments in both the spine and pelvis, which can directly impact your glute function. When your body is in proper alignment, your glutes can fire more efficiently, reducing the risk of compensatory movements that can lead to injury.

Key Glute Activation Exercises

Now, let’s get into the specific exercises you can incorporate into your routine! I’ll be sharing pictures of three effective movements: standing fire hydrants, hip hikes, and single-leg deadlifts. These exercises target your glutes while promoting stability and strength.

1. Standing Fire Hydrants How to Perform:

• Stand tall with feet hip-width apart.

• Lift one leg out to the side, keeping the knee bent at a

  90-degree angle.

• Hold for a moment before lowering back down.

Benefits: This exercise isolates the glutes and engages the hip abductors, improving lateral stability.

2. Hip Hikes How to Perform:

• Stand on one leg with the opposite foot elevated on a step or platform.

• Allow your pelvis to drop towards the ground and then hike it back up to a neutral position.

Benefits: Hip hikes strengthen the gluteus medius, which is crucial for stabilizing your pelvis during running.

3. Single-Leg Deadlifts (Without Weight) How to Perform:

• Stand on one leg, hinge at your hips, and extend the opposite leg behind you.

• Keep your back straight and lower your torso toward the ground before returning to standing.

Benefits: This movement promotes balance and strengthens the glutes, hamstrings, and lower back (the posterior chain).

Putting It All Together:

Combining Dr. Keirstyn’s treatment with functional glute activation exercises creates a powerful synergy for your running performance. By addressing any misalignments and ensuring your glutes are firing properly, you’ll be setting yourself up for success on every run.

As you integrate these exercises into your routine, remember to listen to your body and prioritize form. If you have any questions or need personalized guidance, don’t hesitate to reach out. Together, we can optimize your training and help you achieve your endurance goals!

Happy running, and let’s keep those glutes activated!