Well-developed glutes mean power!
Glute strength is important for cyclists because it helps ensure a strong and stable bike position. Not only does a stronger glute provide stability, it also allows for greater power transfer from the legs to the pedals. This, in turn, leads to faster speeds and improved performance. Glute strength also helps reduce the risk of knee injury due to misaligned joint forces brought on by weak leg muscles.
Unfortunately, cycling is not going to play a big part in developing a big booty. The lack of heavy load and explosive movement makes recruitment of your gluteus maximus, for example, almost non-existent.
Glute amnesia, where the glutes are inactive and become consequently weak, occurs for a number of reasons, three of which are relevant to cycling:
* Pain and tightness in the front of the hip, which is common for the avid cyclist.
* Pressure is put on the glutes while riding the saddle, which inhibits their neuromuscular response (the same way that a massage relaxes muscle tissue).
* Lack of explosive/intense movement, which is what the largest glute muscle (gluteus maximus) is most responsive to.
So to make up for the lack of glute activation while cycling we have to incorporate glute strength into our exercise routine. This 15 minute glute focused routine is from our 2-week Burner Strength program, which targets specific muscle groups cyclists commonly need to strengthen for more power on the bike and less chance of injury.
Equipment Needed Today:
* An exercise mat
* Dumbbells (5-15lbs)
* Resistance band (light to medium)
Warm Up
* Jumping Jacks
* Lateral Lunge Shift
Routine
* Alternating Forward Lunge with dumbbells
* Standing Fire Hydrant
* Pulsing Lateral Walk
* Supine Abductions with a miniband
* Prone Flutter Kicks
* Frog Pumps
* Bodyweight Hamstring Curl
Cool Down
* Calf Stretch
* Dynamic Seated Four
Looking for a strength program to improve your power, speed and stability while preventing injury?
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Questions? Comments? Concerns?
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14 июл 2024
