Exercises To Activate & Strengthen Your Glutes
Dave Phillip, co-founder of the Titleist Performance Institute, shows how to activate the glutes before you play golf or workout, and then how to train them to be stronger and a lot more functional.
Released on 4/1/2016
Hi, I'm Dave Phillips.
I'm here at the Titleist Performance Institute
and today is a little Fitness Friday.
So, I'm gonna show you some key exercises to fire the glute.
Everybody wants effortless power in the golf swing,
but most people don't realize that it,
effortless power starts from the ground up.
You gotta get your legs involved,
but one of the key components
in any good player's golf swing is their glutes.
I need the glutes to be active and the glutes to be firing.
Unfortunately, in daily life,
a lot of us don't activate our glutes.
We spend so much time sitting.
The average Tour player walks about 30 miles a week,
so their glutes are always firing, they're up on their feet.
Most of us, even if we play on the weekends,
we might walk two or three miles a week.
So, very important that you get up
and you activate those glutes,
but to do that we've got to make the brain turn them on;
and here's how:
so, the basic thing you wanna do is test them first.
So, what we're gonna do is we're gonna do
a little bridge test.
So, basically, you're gonna lie down like this.
You're in what we call the hook-lying position.
March your feet back, so that they get closer to your butt.
Now, all I want you to do is raise your butt
off the ground, like so.
Now, when you raise your butt off the ground,
you're gonna put your arms up like this
and just simply, put a leg out in front of you.
Now, you should be able to hold this kind of
plank type position perfectly still for at least 10 seconds.
If you find that you're cramping,
or you're wobbling, or you're shaking,
then guess what, your glutes are probably a little bit weak.
So, one of the exercises is simply do this test.
Simply, get yourself in position like this
and hold this position nice and level for a good 10 seconds.
After this, once you get good at this,
the second progression
would be to simply stay in this position
and then raise your leg up and down
and side to side, without tilting your pelvis.
So, I don't want to see a drop in the pelvis in any way.
Raise the leg up and down, side to side.
Do this a few times and you'll feel this glute activate.
The next one you could do,
grab a golf ball; a little harder,
sometimes it's difficult with a golf ball,
you can get a tennis ball.
Basically you're gonna put it
just below your rib right here.
You're gonna pinch this in,
so that you're holding that tennis ball or golf ball
and you're gonna raise your butt off the ground like this,
hold it for five seconds,
lower it down, raise it, hold it for five seconds,
and this will really isolate that glute
and it'll get those glutes firing.
They're the anchor of the golf swing.
We need those firing in order to get effortless power.