Hip activation exercises like the loaded glute shift help improve the stability and strength of the hip complex—which impacts the kinetic chain in both directions, including the knee and lower back. Weakness in the hip complex can greatly compromise performance and increase injury risk. This is especially significant for athletes who spend a lot of time sitting when they’re not playing or training. Sitting for long periods of time shortens the hip-flexors and hamstrings and weakens the glutes.

Progress hip activation exercises by using heavier (submaximal) loads and/or longer hold times (<30-sec).