Strengthen your glutes for better surfing.

Strengthen your glutes for better surfing.

Our resident Exercise Physiologist and L2 Strength & Conditioning Coach, Michelle Drielsma shows us a few ways to strengthen our glutes for better surfing! Michelle is a graduate of Sydney University with a Bachelor of Exercise & Sports Science. Oh, and did we mention she rips!

Hip Bridge.

Your glutes are supposed to be your body’s biggest and most powerful muscles and are often shut down due to too much sitting and not enough moving.

How this exercise can help your surfing!

Stronger, more stable and stylish bottom turns, cutbacks, snaps, carves and protect your lower back when paddling.

This exercise is good for strengthening the glutes so that you can use your lower body more effectively for almost any movement you can think of.  Walking, jumping, running, stepping, lunging, bending at the waist, standing on one leg. All while avoiding injury and giving your backside some shape as a nice side effect.

The photos show two variations (back on the floor and back on a bench) with two levels within each variation (double leg and single leg).

From easiest to hardest:

Exercise 1. Back on floor – two feet on ground.

Michelle Drielsma 1

Michelle Drielsma 2

Exercise 2. Back on floor – one foot on ground.

Michelle Drielsma 3

Michelle Drielsma 4

3. Back on bench – two feet on ground.

Michelle Drielsma 5

Michelle Drielsma 6

4. Back on bench – one foot on ground.

Michelle Drielsma 7

Michelle Drielsma 8

Your aim is to keep your weight through your heels, squeeze the glutes and extend the hips up to full hip extension. If you start feeling this exercise in your lower back, you are over arching your back and using your back muscles instead of your glutes. Prevent this by extending at the hip and keeping your lower back straight. Start with the easiest version and work up to 10 reps each side before moving onto the next level.

Michelle Drielsma
Exercise Physiologist & Strength Coach
www.sydneystrengthconditioning.com

Michelle Drielsma is an Exercise Physiologist and Level 2 Strength & Conditioning Coach from the Northern Beaches. Michelle is a graduate of Sydney University with a Bachelor of Exercise & Sports Science. She has gained clinical experience at various hospitals and medical centres as well as sports performance experience with the NSW Institute of Sport, Australian Rugby Union, Basketball NSW and several Surfing and Mixed Martial Arts athletes. Check out her website for more info!

 

2017-03-14T07:08:07+00:00

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One Comment

  1. Ness January 18, 2015 at 12:46 am

    Awesome tips! Please keep them coming.. I can do these at home when babies doing her workout!

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