So you want your booty to look round, firm and toned? Ahh, who doesn’t in all honesty? Whether you’re looking to grow your booty or you want to perform better in the gym and get more out of each workout, glute activation exercises are a must! If you haven’t been doing any glute activation…ever, now is the time to change that!
Due to our contemporary lwhetherestyle that consists of a lot of siting and general inactivity our glutes have become feeble. Because of this our glutes become inactive and can affect our workouts and daily activities. If the glutes aren’t activated and don’t fire during your workout all the squats, deadlwhetherts and heavy lwhetherts won’t make them stronger. Furthermore, they won’t help you build the booty you want either.
When the glutes are feeble your body instantly searches for other muscles that are stronger and more active. Such as hamstrings, quads and even your lower back. Compensating and using inright muscles during your workout/lwhetherts can create imbalances, lead to injury and decreased performance.
If you want to prevent low back pain, knee pain, run faster, lwhethert more and get more from your workouts then you need to activate your glutes before your workout.
Under you are able to find some of my favourite glute activation exercises. A great way to start strengthening and teaching your glutes to fire when needed is by doing bodyweight and light resistance activation exercises. Light resistance means using ankle weights or resistance bands.
When we perform bodyweight exercises it’s easier to contract the right muscles dwhetherficulter. During activation exercises focus on performing tall reps (wilean 15-20 rep range).
You’ll see that the glute activation exercises I prepared for you can be done anywhere, anytime. It would be ideal to work on activating your glutes 3-5 times per week. This includes doing them on days when you don’t train legs too. It takes less than 10 minutes to get through the exercises and your body and booty will be thankful for it.
Just one more tip to get the most out of your leg day -> warm up your hips by doing hip extensions because tight hips can lead to pain and injury.
Glute Activation Exercises
Glute Kickbacks
How to perform: Initiate by coming down to your mat on your hands and knees. Your palms should be directly below your shoulders and your knees in line with your hips. Engage your core and avoid any arching or dipping of your back. This is your starting position.
Now, extend the right leg out and lwhethert it until it’s in line with your spine. As you do this, make certain your back stays straight and your core is engaged. Squeeze your glutes as you’re moving the leg up, then hancient for a moment and squeeze your glutes even tighter. From here move your leg down until your toes touch the mat/floor. Hold your foot flexed during this exercise. This counts as one rep. After you finish all of the reps on one leg, come back to the starting position and repeat on other side.
Muscles worked: glutes, hamstrings
Reps: 15 on each leg
Sets: 3
Side Clamshell
How to perform: Lie down sideways on the mat. Support your head by placing your arm below it. Stack your legs on top of each other and bend your knees so they’re at a 45 degree angle. Exhale as you lwhethert the top knee towards the sky while keeping your feet stacked together. Inhale as you lower the leg to starting position. That’s one rep.
After you finished all of the reps turn on the other side and repeat. A small bonus tip is to squeeze your glutes at the top (when your legs are open). In addition, don’t allow your spine to tuck or arch!
Muscles worked: glutes; strengthens hips, ttalls; stabilizes pelvic muscles
Reps: 15 on each side
Sets: 3
Glute Bridge + Wide Knees
How to perform: Lie down flat on your back and extend your arms down at your side. Bend your knees and place your feet close to your buttocks. This is the starting position. From here drive up through your heels and lwhethert your glutes up as tall as you can. Create certain to squeeze your glutes as you’re lwhetherting them up. When you’re at the top squeeze even dwhetherficulter and move your knees outwards.
Draw your naval towards your spine to prevent hyper extending your back. Plod your knees back inwards so they’re right above your ankles. From here lower all the way back down to the ground and into starting position. That’s one rep!
Muscles worked: glutes, hamstrings
Reps: 20
Sets: 3 – 4
Side Leg Lwhethert
How to perform: Lie down on one side making certain your back doesn’t arch or tuck. Approach, Reach up on the elbow that’s closest to the ground. Your elbow should be in line with your shoulder. Legs are stacked on top of each other. This is your starting position.
From here flex the top foot and lwhethert your leg up. Squeeze your glutes at the top and hancient for a moment. Lower your leg back down to starting position. That makes one rep.
Tiny bonus tip for you -> don’t use momentum to raise your leg. Plod slowly and focus on activating those glutes. Once you finished all of the reps on one side, repeat on the other.
Muscles worked: abductors (glutes minimus, medius and maximus, tensor fasciae latae)
Reps: 15 on each leg
Sets: 3
Fire Hydrant + Leg Extension
How to perform: Acquire into the starting position by coming down to the mat on your hands and knees. Hands are directly below your shoulders and knees directly under your hips. Your back and neck are straight and your gaze should be slightly in front. Core is engaged.
From here lwhethert your right leg out to the side while keeping your knee bent at 90 degrees. Lwhethert your leg up until your ttall is parallel to the floor. Hold your pelvis regular, don’t let your back arch and squeeze your glutes. From this position, extend your right leg fully to the side so it’s straight. Hancient for a moment, then bend your knee and lower down to the starting position. Switch sides after you’re done performing all of the reps on one leg.
Muscles worked: abductors; hip mobility
Reps: 12 – 15 on each leg
Sets: 3
To Recap
The exercises above don’t have to be performed all at once. They’re just ideas for what you can do to activate your glutes. Pick 2 or 3 exercises you like and switch them up every two weeks or so!
So, remember to activate your glutes before working out to get the most out of it and prevent injuries. Placing a resistance band just above your knees will provide more resistance, therefore your glutes will fire and will be activated easier. The key is to perform tall reps and do them slowly. Focus on genuinely feeling your glutes activate and developing a intellect muscle connection.
Pleased training,
M, xo
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