Motion

Type of exercise

Muscles used

Difficulty

This activation exercices are to be done before a strengthening / bodybuilding session for the legs and the back, it means all exercices wich solicit the hips.

1- Raised Leg : 5x each side

  • Bend one of the two legs to keep the lumbar always pressed to the ground during the whole execution.

  • Raise your leg by bringing your knee towards your head.

  • Once the knee is engaged, stretch the other part of your leg pointing the heel facing the ceiling.

  • Hold this position for a few seconds.

  • Take support with your hands on the ground and do not forget to keep the lumbar cleated on the ground.

2- Deadbugs : 8-10 reps

  • Feet + knees + hips at 90 °

  • Lumbar plated on the floor

  • Hold your pelvis and tighten the glutes

  • Maintain this movement

  • Stretch one leg towards the ground

  • Extend an arm towards the ground

  • Synchronize the movement 5 & 6

3- Kneeling Hip rotation : 2x each side

  • Sitting on the knees

  • The chest is bulging & the shoulders are fixed

  • Make your rotation from one side to another by keeping 3 "to 5" the position of stretch

  • Exhale during the stretch phase and inhale while you switch

4- Bird dog : 4x each side

  • Start on the hands and knees by spreading shoulder width directly between the hands and knees and under the hips.

  • The vertebral column must remain neutral.

  • Enter the belly and contract the glutes. You must continue to be able to do it while you inhale.

  • Raise your right arm up to your shoulder while tightening your shoulder blades.

  • While doing action n°4, extend your left leg back so that it is aligned with the hips, squeezing the glutes and keeping the hips on the ground.

  • Return to the starting position in a slow and controlled manner and perform the same action with the other side. Repeat.

  • If this exercise becomes easy, focus on the co-contraction of the muscles of the forearm and arms while you align your leg with your hips, also try to contract the thighs.

  • If it becomes affordable try drawing a square with the arm and the leg, and brush the ground by accelerating the movement.

5-Hip extension : 5-6 times

  • Perform a posterior pelvic tilt.

  • Contract your glutes during the climb and keep your abdominals contracted by keeping the spine in a natural shape.

  • Tighten your glutes for a few seconds and go back down.

  • You can also lower your eyes slightly to your knees when you take off. This slight bending of the spine can help activate and therefore feel even more your glutes!

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