Hip Activation

Unilateral Glute Activation Exercise

This exercise focuses on activating the gluteus maximus and the posterior thigh muscles through controlled movement.

🧍 Starting Position:

Assume a unilateral stance (standing on one leg).

The front leg (the weight-bearing leg) provides stable support on its heel.

The shin of the front leg should be vertical, forming approximately a 90-degree angle relative to the floor.

💪 Gluteal Activation and Lean:

Slightly rotate the supporting (front) leg outward.

Engage the gluteus maximus muscle of the supporting leg.

Begin the forward lean (hip hinge). During this movement, the pressure must remain concentrated in the heel of the supporting foot.

Attention to the Knee and Foot: As you lean, the gluteus should maintain minimal external rotation, and the arch of the foot should increase (be active).

🛑 Flexion Lock and Tension:

Once you've fixed a comfortable range of motion and confirmed gluteal muscle activation:

Slowly pull the supporting foot towards yourself (dorsiflexion), while keeping your weight firmly planted on the heel.

The back leg acts as a counterbalance and adjusts the overall tension felt in the working leg.

🎯 Targeted Sensation:

In this final position, you should feel activation/tension in the back of the thigh (hamstring) and significant tension in the gluteal muscles.

⏱️ Repetitions:

Perform the movement slowly and with control.

Aim for 10 to 15 repetitions on each leg.