Get Your Glutes Firing on All Cylinders!

Written by Kyle

As you most likely know by now, the muscles in your hips are integral in initiating power generation in your swing. Your glutes, are the most involved of these muscles. What you may not know is that your glutes are actually a group of 3 muscles in the back of your hip consisting of gluteus major, gluteus medius and gluteus minimus. The glute major extends and externally rotates the hip, the medius helps in these movements as well as abducting and stabilizing the hip, and minimus aids in external rotation, abduction and stabilization.

So what does all of this mean for your golf swing? Let’s take a look. During your backswing your back hip flexes, stretching and loading that back glute with energy. As you shift into your forward swing, that back glutes contract forcefully extending the back hip forward and initiating the production of energy towards the ball. Meanwhile the glutes of the front hip are firing and externally rotating the front thigh, aiding in this power production. Another key role of the glutes, particularly the medius and minimus is stabilizing your hip joint especially as weight shifts from one leg to the other. Just try standing on one leg for an extended period of time and I bet you your buns will start burning!

Now the problem is that many people in today’s society have a hard time activating and properly utilizing the power of their glutes and so likely aren’t getting their full utility in their swing. So what are we to do to remedy this? There are many exercises that are great for strengthening the glutes such as squat and lunge variations. But if you’re not in tune with your glutes, you may be compensating with other muscle groups in these movements and not really strengthening your glutes at all or very little at best.

A great exercise to address this and to promote glute activation is the butterfly bridge. It differs from a regular glute bridge by bringing the knees apart. By opening the hip, it places your hip joint into abduction and external rotation of the thigh and allows for proper activation of all three glute muscles in all of their functions, not just extension. It has the added benefit of stretching out the hip flexors which, when tight, have the potential to inhibit your glutes. Bridges of any type also help strengthen your low back, keeping it happy and healthy for the whole golf season. To find out exactly how to do the butterfly bridge, take a look at the video on this page. You won’t regret adding this simple yet dynamic exercise into your routine!  

How To Do the Butterfly


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