10 Great Glute Exercises Every CrossFit Athlete Needs to Do (Men and Women)

GLUTE EXERCISES

Glute activation can help you reduce your risk of injury and even alleviate your lower back pain by relaxing overactive hip flexors AND by getting your glutes to fire efficiently and effectively so that your lower back and hamstrings don’t compensate and become overworked.

Because so many of us spend so much time seated, our hips can become tight and our glutes can become underactive.

So getting them firing efficiently is key!

Lauren-Fisher-SnatchSource: CrossFit Inc

When your glutes are strong you’ll also find your running speed and endurance improves AND you can lift more!

Glute activation exercises should be included in your warm up to establish that mind-body connection so you can effectively recruit the muscles during your compound lifts or runs.

This will help you use proper recruitment patterns so your lower back doesn’t become overworked!

You can also include these more isolated moves in your supplemental circuits OR even as a nice quick finisher to your workout routine!

1 Deadlift From Blocks

?Pulling from different heights off Blocks is a great way to build positional strength at different tough points in the Deadlift. I love the below the knee position for me as it helps reinforce a strong back for this critical portion of the lift.

This lift is typically prescribed by itself without a super set movement to slow for maximal CNS drive and rest recovery between sets.

 

 
 
 
 
 
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2 Barbell Good Morning Hold

Isometrics are a staple in #FBB and have a place in every athletes program to build stability in a joint or muscle group to then translate into better performance or strength gains.
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The Barbell Good Morning Hold is a great example of how we take a movement, like a Good Morning, and isolate one moment in that pattern and HOLD the position to allow the body to enhance stability and generate a very strong muscle contraction of the primary movers activated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Glutes, Hamstrings, and muscles of the core are the primary fibers in this move that will develop that strong activation and where to focus your attention when performing it. We want to maintain a NEUTRAL spine, listening to the tension in the Hamstrings to know where our end range of motion is, and then PAUSE and HOLD. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Add this in on your “bending” day and watch out for some booty #gains!

 

 
 
 
 
 
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