Glute and Hip Activation: The Secret to Explosive Power

A viral video depicting the pre-race routine of Tadej has been clarified as a fast activation sequence rather than a routine focused on mobility, according to reporting from Bicycling.

The routine is specifically designed to wake up the glutes, hips, and core. This preparation is intended to ensure the athlete can hit the first surge with power at the start of a race.

The activation sequence consists of three primary exercises:

• Bridges
• Monster walks
• Split squats

Glute activation generally consists of a series of warm-up exercises used to properly strengthen the muscles in the glutes. These movements are utilized to boost an athlete’s overall ability.

Beyond immediate performance gains, these types of activation exercises are used to alleviate and prevent hip injury and low back pain.

Other movements used to build explosive glute strength, hip stability, and functional power include the landmine curtsy lunge, which introduces a lateral challenge to the movement.