Your simple test for WEAK GLUTES (and how to fix them)

Try this glute march exercise to test your hip stability, and rotational control. In this video I want to show you a simple test for hip stability and glute function. This glute march exercise is great for assessing neuromuscular control and co-ordination, as well as gluteal activation in runners. With the simple variation of a glute bridge, you can discover and fix your weak links, and become a stronger runner.

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If you try this glute march test, and discover that one hip is dropping significantly in comparison to the other when you switch legs, or both hips shift during this transition phase, it tells you that your hip stability in the transverse plane needs to be improved.

The good thing is, that this test is also a corrective exercise. With conscious focus, you should be able to activate and engage your glutes sufficiently to provide the stability around your hips to prevent any dropping or rocking of the pelvis when you change from right leg support to left (or vice versa).

In using this glute march exercise to improve hip stability, you should ALWAYS focus on form above all else. You may be aiming for 3 sets of 20 reps (10 each leg), but if after 12-13 reps you can feel your form starting to suffer, be sure to stop and rest. When training to improve neuromuscular control using exercises like this isometric single leg bridge variation, the key is to reinforce good form, not plough through regardless!

Best of luck with this glute march exercise, I'm sure that with time you'll be able to use it to improve hip stability and improve your running.

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

WEBSITE: http://kinetic-revolution.com

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Видео Your simple test for WEAK GLUTES (and how to fix them) канала James Dunne