BUILD GREAT GLUTES
Glutes bridges and other ‘activation’ exercises are fantastic for getting your gluteus maximus muscles to engage more effectively. Researchers from the Waikato Institute of Technology, New Zealand found that cyclists who did specific drills to build glute strength improved their 1km power by 8.7 per cent. There are drills riders can do to target the power muscles such as gymbased moves like deadlifts, squats, multiplane lunges, plus glute boosters you should do daily, especially before a ride.
To perform glutes bridges lie on your back with your legs bent and your feet flat on the floor. Push your hips up as high as possible, squeezing your bum cheeks together as much as you can at the top. Slowly control back down to the floor and repeat for sets of 10-15. To advance this do barbell hip thrusts, but you’ll need access to free weights (barbell). Assume the same positioning and movement as the glutes bridges, only this time you’re adding a barbell across the hips for added resistance.
Plyometric training involves explosive, often jumping-based movements. These include box jumps – squat with arms extended forward and your rear end pushed back, then swing your arms for momentum and jump off the ground onto a step or stable box. For ‘ice skaters’, stand on one leg then hop from side to side, switching legs as if you were hopping over a puddle or speed skating (swing your arms, touching the opposite arm to the opposite standing leg). These are great ways to increase strength and power. gladiator – Gluteus Maximus Meridius...
Specialist fitness trainer Matt Roots (mattroots.com) shares his advice on developing glute strength, in and out of the saddle, to boost your power
One-legged movements are great for mobility and restoring muscle balance. Single-leg deadlifts are fantastic for targeting glutes and hamstrings. Hold a dumbbell in each hand, down in front of your upper thighs with arms straight. Lower the dumbbells to the floor while raising the left leg behind you. Keep your hip and knee (lifted leg) extended. Once you feel a stretch return to the start position, switch legs and repeat. Single legwork offers the chance to highlight imbalances and, as a result, work on correcting them.
Release your inner