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

Transcript

00:00
Hi, I'm Dave Phillips.
00:01
I'm here at the Titleist Performance Institute
00:03
and today is a little Fitness Friday.
00:05
So, I'm gonna show you some key exercises to fire the glute.
00:10
Everybody wants effortless power in the golf swing,
00:12
but most people don't realize that it,
00:13
effortless power starts from the ground up.
00:16
You gotta get your legs involved,
00:17
but one of the key components
00:19
in any good player's golf swing is their glutes.
00:21
I need the glutes to be active and the glutes to be firing.
00:24
Unfortunately, in daily life,
00:26
a lot of us don't activate our glutes.
00:28
We spend so much time sitting.
00:30
The average Tour player walks about 30 miles a week,
00:33
so their glutes are always firing, they're up on their feet.
00:36
Most of us, even if we play on the weekends,
00:38
we might walk two or three miles a week.
00:41
So, very important that you get up
00:42
and you activate those glutes,
00:44
but to do that we've got to make the brain turn them on;
00:46
and here's how:
00:47
so, the basic thing you wanna do is test them first.
00:49
So, what we're gonna do is we're gonna do
00:50
a little bridge test.
00:52
So, basically, you're gonna lie down like this.
00:54
You're in what we call the hook-lying position.
00:57
March your feet back, so that they get closer to your butt.
01:00
Now, all I want you to do is raise your butt
01:02
off the ground, like so.
01:04
Now, when you raise your butt off the ground,
01:06
you're gonna put your arms up like this
01:07
and just simply, put a leg out in front of you.
01:10
Now, you should be able to hold this kind of
01:12
plank type position perfectly still for at least 10 seconds.
01:17
If you find that you're cramping,
01:19
or you're wobbling, or you're shaking,
01:21
then guess what, your glutes are probably a little bit weak.
01:24
So, one of the exercises is simply do this test.
01:27
Simply, get yourself in position like this
01:30
and hold this position nice and level for a good 10 seconds.
01:34
After this, once you get good at this,
01:36
the second progression
01:37
would be to simply stay in this position
01:40
and then raise your leg up and down
01:42
and side to side, without tilting your pelvis.
01:45
So, I don't want to see a drop in the pelvis in any way.
01:48
Raise the leg up and down, side to side.
01:52
Do this a few times and you'll feel this glute activate.
01:55
The next one you could do,
01:56
grab a golf ball; a little harder,
01:58
sometimes it's difficult with a golf ball,
02:00
you can get a tennis ball.
02:01
Basically you're gonna put it
02:02
just below your rib right here.
02:04
You're gonna pinch this in,
02:06
so that you're holding that tennis ball or golf ball
02:08
and you're gonna raise your butt off the ground like this,
02:11
hold it for five seconds,
02:12
lower it down, raise it, hold it for five seconds,
02:16
and this will really isolate that glute
02:18
and it'll get those glutes firing.
02:20
They're the anchor of the golf swing.
02:21
We need those firing in order to get effortless power.
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