If you suffer from hip pain, have poor posture and lack strength, your weak glutes could be to blame.
Top 5 signs that indicate weak glutes:
Poor technique in squat, lunge and hip movements
You never get sore
Sore feet and ankles
Tight hip flexors
If you experience any significant form of chronic or acute knee pain and discomfort, chances are that your glutes, as well as your hamstrings, aren’t functioning properly. Its crucial that you balance in strength training between the quadriceps, hamstrings & glutes to create stability and ensure joint health.
Look at yourself in the mirror next time you are performing a squat or a lunge. Do your knees come forward? Do they turn inwards? Do you find it hard to move from your hips and keep your feet & heels on the floor? If you answered yes to any of these questions then chances are your glutes are not being appropriately activated and have become weak and dysfunctional.
When performing squats, lunges & deadlift movements, your glutes should be just as sore if not more. A lack of soreness indicates they are not been activated properly during the movement.
Do your feet roll inward and cause you constant pain? Then chances are you have weak glutes. A lack of stability in the knees and ankles is usually a result of poor hip and glute function.
It its crucial to create balance between the anterior and posterior components of the hip to improve posture, performance, joint health.
Here are a few simple tests to asses if your glutes are working properly:
You should be able to perform several reps of single leg exercises, particularly deadlifts without letting your non-supported leg touch the ground
You should be able to hold a single-leg stand with your eyes closed for 60 seconds on each leg.
You should be able to perform 15 consecutive proper kettlebell swings with at least 50% of your bodyweight.
You should be able to perform 10 single-leg curls (each leg) on a stability ball with the hips elevated throughout.
If any of those tests have exposed a weakness or warning sign for you, KMJ can help!
Contact one of our lovely trainers firstname.lastname@example.org and we can design a personally tailored program for you.