Introduction to Muscle Activation Exercises
Article featured on The Centers for Advanced Orthopedics
Muscle activation exercises are short, isolation exercises that target specific muscles to “wake them up” and prepare them for physical activities. Just like stretching, activation exercises increase blood flow to the muscles and optimize workout results.
Five Activation Exercises Explained
Superman Holds to Activate Your Back– Lie on your stomach and lift your arms, legs, and head off the floor. Hold for 5 seconds and repeat for 3 sets.
Push-Ups to Activate Your Chest– Begin on all fours and engage your core. Lower yourself down until your elbows are at a 90-degree angle, then push back up. Do 5-10 push-ups and repeat for 3 sets.
Band Pull Aparts to Activate Your Shoulders– Stand tall with good posture, hold the resistance band, and begin to pull the band apart. Repeat the exercise 10 times for 3 sets.
Monster Walks to Activate Your Glutes– With a resistance band around your ankles, take wide steps laterally and engage your glutes and core. Repeat for a total of 2 sets in each direction.
Walking Lunges to Activate Your Quads– Take a big step forward with your right foot, ensuring your core is engaged as you lower your back knee toward the floor. Rise to a standing position and repeat with the other leg.
How to Perform Activation Exercises
Perform each exercise at a slow tempo, focusing on the moving body part and engaging the targeted muscle group. To advance the exercise, contract the muscles at the peak of the exercise. For some exercises, a resistance band can be used to increase difficulty and muscle activation.
Activation exercises take only a few minutes and can easily fit into your warm-up routine. They are valuable in preparing the muscles for physical activities and optimizing workout results.
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