Top 5 Glute Exercises to Boost Sprinting Performance

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Zera’s research on athletic performance emphasizes the importance of activating muscles and optimizing muscle engagement patterns. Athletes often feel tight muscles and suboptimal engagement, which can be exacerbated by overstretching. By focusing on proper activation, athletes can feel revitalized and perform at their best.

When athletes adopt new patterns of muscle activation, they typically feel lighter and more agile. The fact that experienced athletes regain the vigor of their youth is proof of the effectiveness of these methods. Current athletes also benefit greatly, with noticeable improvements in their speed and timing. We have witnessed athletes set new personal records after completing activation training. For example, at an indoor conference meet, an athlete set a new personal record in the 800 meters, shaving 3 seconds off his time. Jumping performance was also improved, with some athletes increasing their vertical jump by two inches.

The key is the brain’s ability to recognize and utilize the full potential of the muscles. Imagine how the brain would limit leg strength if a toe was injured. Again, optimal muscle engagement ensures optimal performance. Skeptics often change their minds after experiencing the benefits firsthand.

This same concept applies to Zera’s Top Glute Workout. In order to maximize the potential of the glutes, they must be fully activated. One effective exercise is the “glute stretch rope”. Using a sturdy resistance band fixed to a stabilizing point, wrap the band around your waist. As you walk away, the resistance band should pull your hips. If other muscles are activated, adjust the position of the resistance band. With your feet together, push your hips back and then forward, making sure your glutes drive the movement. Repeat 10 times, then exit the band. Athletes often report that their movements are lighter and more efficient.

For those who are skeptical, we tested the exercise with the hips out of motion and found that the movement did not feel the same and movement patterns changed. The key here is the feeling, not the number of repetitions. This exercise is the foundation of the hip thrust, which we enhance with breathing, vocalization, and visualization techniques. For example, Zera helped a basketball guard improve his game by combining vocalization techniques with glute activation, culminating in an amazing free throw streak.

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  1. STARTING POSITION: Tie the belt correctly around your waist. Push your hips backward, then forward.
  2. Midway point: push hips forward from that position.
  3. Single Leg Stand: Stand on one leg supported by the belt, raise the other knee parallel to the floor and hold for 10-15 seconds while tightening the glutes of the supporting leg.

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Chest up and hips in is the best position to maximize glute mobilization. I prefer to hang the weight rather than hold on to it because it encourages the body to power through the glutes rather than relying on the hands. We incorporate isometrics, isometrics and explosive techniques, fast heavy lifts, and concentric movements from the floor. For block movements, we emphasize squatting and then leaning the torso forward for some high intensity variations. zera kbox is very useful for single leg split squats.

Getting on the Steps

I’m also a big fan of step-up exercises. My favorite version comes from a Scandinavian sprint coach and it combines hip thrusts with step exercises. I use the Zera Jumper Plus with increased height at the back end and a box placed under the harness. We push our hips back and insert them into the step like a folding knife. This can be done with straps, weights or even jumps.

  • Figure 8: Jumping position. Hips back and feet on the box.
  • Figure 9: Finishing pose with swing leg knee up and hips pushed forward.
  • Figure 10: Final pose of the step up.

Kickback

The kickback is another important exercise. Inspired by a University of Illinois coaching poster, I use the Zera Shuttle MVP for this exercise. The athlete kneels on the sled and kicks to the mat. As they sprint forward and land, kick again. This is an excellent workout for the glutes, which are great for sprinting.The Zera Shuttle MVP can hold a lot of weight, which helps to develop the vertical strength that is crucial for sprinting. For a change in strength, we also use a shoulder sling to perform standing kicks on the Hammer Strength Hard Puller, using light and heavy weights. This allows the athlete to incorporate a knee drive and lift the toes. Of course, the kbox is still my go-to.

By the way, I measure all my weightlifting data with a micro-muscle lab. I have found that when athletes see their measurements, they work harder. Unfortunately, my encoder broke last week and I’m waiting to hear back from Ergotest. I’m hoping Carl Valle can help me find a new machine.

We live in Chicago and have to do as much outdoor running as possible. Some years the weather is not optimal for sprint training, which is why I think schools in warmer climates like the South or Texas are able to achieve faster results. Even in May, temperatures can plummet into the 40’s and winds can blow. Yes, there’s a reason they call it the “Windy City” and no, we don’t have to hold hands to cross the street (trust me, I’ve been asked that before). As I write this, it’s November, snowing, and tonight it’s going down to 14 degrees. We need to make the most of indoor training. Instead of subjecting your body to days of soreness with heavy weight training, try these exercises and experience the feeling of flying. For more exercises to help improve speed and strength, check out these ways to improve speed and strength in the shot put.

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