Athletes such as sprinters whose main goal is to achieve top speed are required to focus on glute exercises as this helps to increase running speed and force. The reason for this is that as you sprint, the glute muscles will also be working to extend your hips. As such, if you do not exercise your glutes frequently and correctly, you will not be able to put adequate force behind your strides to boost your speed. Below are 2 glute exercises for speed that should be part of your strength program.
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45 Degree Back Extension
For speed development, this is one of the best exercises. This type of exercise not only helps to increase the strength of your glutes, it also works the lower back. Your glute strength increases as you pull the upper body from the top of your glute muscles. Instead of starting with the 45 Degree back extension, rather opt for the full hyperextension machine first. This is a good way to train the body to bend, not from the back, but from the waist. It is important to do this exercise the proper way; otherwise you might end up with back discomfort.
Another effective form of glute exercise is the reverse hyperextension. This is one of those weight room exercises which imitate your body’s movement in top flight. Basically, what you do with this workout is that you pull up the lower lower limbs from below the glute muscles. You can do this type of exercise on a reverse hyperextension machine or you can make use of a physioball.
So, if you are looking for glute exercises for speed, you can try the ones discussed above. As long as you are an athlete looking to increase your speed, it is important to exercise your glutes. It is also important to do it the right way. If you are not sure, it is always best to seek professional assistance.