We always talk about the big compound exercises being the cornerstone of a good training program. Obviously, when we're talking aesthetics, nice, full glutes are a requirement, especially if you're a female competitor, or just a female actually. Never mind, that, everyone wants good glutes.

So the oft mentioned glute recommendation is to squat and squat deep (don't you dare do it on the Smith machine - friends don't let friends squat in Smith machines), use single leg movements, throw in some deadlift variations, pull throughs, etc. And, this is great advice. BUT, what if your glutes don't fire properly? Will then they get the full benefit of these exercises?

But everyone's glutes fire right? Most people's? Check again; you'd be surprised given how many of us sit for the majority of our days. This results in excessively tight hip flexors ... yet we need adequate hip flexor flexibility in order to maximally activate the glutes. A lack of this, inhibits them. So that said, it becomes clear that maintaining hip flexor flexibility by way of static and dynamic exercises should be a very regular part of your program.

So how do you fare? Nick Tumminello has a couple tests for you to try out.

Glute Activation Test 1: Straight Leg Hip Extension

This test enables us to test the level of glute activation one can achieve in the straight leg position. This same straight leg hip extension occurs on both sides in the gym during exercises like two legged and single legged Romanian deadlifts.

So you've got the foundation of this test and how it relates to fitness training, now let's talk about how it's done.

Starting Position

Begin on your elbows, with one leg fully flexed at the hip and the knee. This leg should be tucked up as far as possible into your body with your thigh in contact with your ribs.

The other leg should be extended straight back behind you and resting on the floor (see photos). The extended leg is the one that's going to be tested.

Performing the Test

To perform this test, lift your extended leg off the ground as high as possible.

Be sure to keep that leg fairly straight and avoid bending it. A slight bend (<15 degrees) is okay, however.

Additionally, do not allow your ribs to loose contact with your thigh on the opposite side.

If you can lift your extended thigh and knee at least one to two inches off the floor without struggling, you pass.

If you cannot lift your rear leg without shifting your body or deviating from the starting position, or you find yourself struggling to do so, you have some work ahead of you.

 

Glute Activation Test 2: Bent Leg Hip Extension

First off, don't even think of skipping this test just because you either passed or failed the first test. This test was adapted from my good friend and sports physical therapist Gray Cook, and it tests the glutes in a different manner; it's important that you try both.

The bent leg test mimics how the glutes are recruited in sports during a different aspect of locomotive activties (running, skipping, etc.). This is clearly displayed by both legs of the sprinter shown in the photo to the right.

Bent leg hip extension is also required to effectively perform gym exercsies like Bulgarian split squats and lunges.

Starting Position

You're going to need a tennis ball for this one. (Tennis balls are the latest in cutting edge fitness equipment.)

To begin the test, lie on your back with both knees bent and feet on the floor, resembling a traditional sit-up position.

Place a tennis ball below your bottom rib, then bring your knee up and use your hip flexors to squeeze the tennis ball between your thigh and bottom rib, as shown in the photo to the right.

Performing the Test

Without deviating from your starting postion or losing the tennis ball, lift your hips as high as possible off of the floor.

In order to pass this test, you must be able to perform ten consectutive repetitions at a controlled tempo, without losing the pressure on the tennis ball or having it roll away altogether.

You also must be able to bridge high enough that your hip, knee, and underarm form a straight line (see photo).

If you're successful at maintaining the tennis ball but fail to reach this hip height, you need some additional help from the specialized exercise progressions laid out below.

 

So? how'd you make out?

Posted Mar 03, 2010 by .
This entry is filed under Training.