In one of my undergrad classes at Sacramento State University, which emphasized injury prevention, our professor said something that has always stuck with me: glutes & hamstrings. He emphasized that strengthening these two muscle groups is critical to maintaining a strong, pain-free body and reducing the risk of injury.
A simple yet effective bodyweight exercise we often apply to our exercise participants’ training programs to promote muscular activation of the glutes and hamstrings is the supine hip extension, also known as the “glute bridge”. This is a safe exercise you can do at home. Performing 3 sets of 6 to 10 reps daily can significantly strengthen your glutes and hamstrings. A strong posterior chain doesn’t just improve performance, but also influences a decreased likelihood of developing lower back pain and staving off unpredictable lower back injuries.
Paul Atienza
Coach @ Napa Tenacious Fitness