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Glute Activation Exercises

Glute Activation Exercises

Maybe you’ve heard of glute activation, maybe you haven’t? Either way, I’m here to break it all down for ya! If you don’t already perform glute activation exercises before leg day, now you will! Here’s why…


What is glute activation? It’s actually exactly how it sounds – performing exercises that activate your glutes. This should be done prior to your leg exercises, almost like a warm up. Activating your glutes will be an absolute game changer on leg days. By activating your glutes, you’re forcing your glutes to “wake up” so that they are able to loosen up and literally become active.

Do you sit at a desk a lot? Do you have trouble feeling your glutes engage during exercises that primarily target your glutes? Do your hips often ache after squats?  Do you have a hard time growing your glutes despite your killer workouts? If you answered yes to any of these, you should be doing glute activation exercises! By let’s be real, even if you said no – you should be doing them anyway!

Glute activation exercises help wake up and engage your glutes,which is crucial when performing exercises like traditional squats, deadlifts and hip thrusters so that other muscles (like your hips and quads) don’t end up taking over and doing all the work.


You’ll want to perform 2-3 of these glute activation exercise 1-3 times for 10-12 reps!

 

Clamshells

See Exercise Demo

Side Lying Leg Lick

See Exercise Demo

Standing Glute Kickback (banded)

See Exercise Demo

Standing Lateral Leg Raise (banded)

See Exercise Demo

Walking Hip Openers

See Exercise Demo

Side-to-Side Walks (banded)

See Exercise Demo

 

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