Your glutes are the engine behind almost every athletic movement you make. They drive your running stride, power your skating push, stabilize your pelvis through every change of direction, and protect your lower back, knees, and hips from the cumulative load of training and competition. When they are switched off — and in most athletes they are — everything else in the kinetic chain compensates. That compensation is where injuries are born.

The exercises in this library are the ones I prescribe most in the clinic. They are not random. Every movement here is chosen because it targets the glute complex in a functional, standing, sport specific position that translates directly to how your body actually moves in training and competition.

The key to getting the most out of these exercises is the mind muscle connection. Before you move, think about the muscle you are trying to activate. Feel it engage before the movement begins. A slow, deliberate, intentional rep with full glute contraction is worth ten rushed ones where the hip flexors or hamstrings take over. Quality is everything here.

Use this library to build your pre-training activation routine, supplement your rehabilitation programme, or simply understand what your body needs to perform and stay healthy. Every athlete is different though — the exercises that matter most for you depend on your sport, your movement patterns, and your injury history.

If you want a personalized activation and prehab plan built specifically around your body and your goals, that is exactly what I do in the clinic. Book an assessment at Endurance Therapeutics and walk away with a programme that is yours.