The 4 Best Floor-Based Muscle Activation Exercises!

By Spencer Brown

 

Try these challenging muscle activation exercises as part of a warm up of corrective exercise regime to really get your muscles 'charged'. Muscle balance is very important for physical function without dysfunction and by incorporating these into a weekly programme will keep you in balance for optimum performance.

#1 – Hip Bridge (20 up/down, 10 single leg x 3, 20 up/down)

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NOTES:

*Make sure your feet, knees and hips are in line

*Make sure your feet are straight & do not move

 

Hip Bridge (double)

 

*Lift the hips so you’re in a straight line

 

 

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Hip Bridge (single)

 

*Single leg version – focus on good hip height & make sure they’re level

 

#2 – Static Hamstring (30 sec hold x 3 with 10 sec rest between)

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*Pull toes towards shin bone, keep the feet pointing straight upwards & maintain foot, knee & hip alignment

 

 

Static Hamstring

 

 

*Raise the hips 6″ (approx 15-20 cm) off the floor

*Make sure the chair does not move backwards

 

 

#3 – Outer Leg Raises (20 up/down & 20 Circles)

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*Make sure you’re in a straight line before you start

 

 

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*Keep the top of the foot horizontal (important!) otherwise you’re activating another muscle group

*Be careful not creep the leg forwards or rotate the hips when lifting the leg

 

 

#4 – Inner Leg Raises (20 up/down & 30 sec holds x 3 with 10 sec rest)

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*Keep the body straight & the hips perpendicular (i.e. not tilting forwards/back)

 

 

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*Keep the knee straight as possible & the foot horizontal

 

 

Spencer Exercise (04 of 32)Spencer Exercise (03 of 32)

*30 sec holds – keep leg as high as possible