Glute Activation Exercises

Photo credit: Redefining Strength

                                

Glute activation refers to warming up your butt muscles properly prior to training. It is essential especially, if you're trying to build muscle mass and for those who have weak glutes. Poor glute activation is due to long periods of sitting down which affects most of us. Those with weaker glutes are less prepared to handle strenuous exercise, and are prone to injury or lack of tone. Glute activation exercises with help "wake up" your glutes to help properly strengthen your booty. It turns the switch on your glutes so when you train, your actual butt muscles are doing the work and not relying on the surrounding muscles. Glute activation can be done anywhere, your gym, home, outdoors, or hotel room. When you've finished your activation exercises, you can check out my top 5 gluteus maximus exercises or my best butt bulking exercises with videos.  There is also an article 10 foods that build a bigger butt. The following glute activation exercises focus on the gluteus medius, minimus, maximus, and tensor fasciae latae (the muscle on the outside of the hip).

Clams:

This is one of my favorite glute activation exercises. In my opinion, it's a must if you want to properly activate your glutes. This exercise targets the gluteus medius, the area around your hip. It's a great exercise to help prevent lower back pain and hip injuries. I perform clams lying down with a resistance band around the outside of my legs. You can also hold a weight plate against the outside of your upper thigh. 

Lie on the floor on your side with your forearm propping yourself up. Place the other hand in front of you on the floor for balance. Do not shift your body back and forth while lifting. Focus on your glute and the outside hip area with each lift. Aim for 3 sets of 10-15 reps per side.

Reverse Hypers

Reverse hypers, also known as froggers are a great hip hyperextension move. However, they are very easy to perform incorrectly. You really want to make sure you isolate your glutes and DO NOT use your lower back to swing up and down. You also don't want to clench your upper body, keep it relaxed using your glute muscles to lift your lower body up. 

Lift your legs upwards so they are parallel to the ground and hold for 3-5 seconds and lower. You can perform these from the ground, the end of a couch, or workout bench. 

Glute Bridge:

The glute bridge is not only a staple for glute activation it's also a great exercise for building glute strength. I perform the glute bridge at the beginning and as a finisher every time I train my glutes. This exercise can be done with your own bodyweight, with resistance bands, or weight plates. Make sure to squeeze your glutes at the top of the exercise. You don't want the focus to be on your hamstrings.

Fire Hydrant:

While it's one of the sillier glute activation moves, this abduction exercise is extremely effective. It targest the gluteus medius and is vital in improving hip stability and mobility. The gluteus medius is responsible for controlling the frontal and transverse plane of motion of the hip and femur. When the gluteus medius is weak, this puts stress on the lower back creating serious discomfort. 

To perform the fire hydrant exercise, start on all fours with your knees underneath your hips. Raise one leg at a 90 degree angle. Lift it as high as you can without leaning to the opposite side for support. Lower and repeat 3 sets of 12-15 reps then switch sides. 

Donkey Kick:

The donkey kick not only activates the glutes, but works the entire core at the same time. Start on all fours with your hands under your shoulders and your knees under your hips. Keeping your foot flexed, kick one leg back and force your heel toward the ceiling. Squeeze your glutes with every upward motion. You can perform this move with ankle weights, your body weight or resistance bands. Make sure to keep proper form. Don't bend your elbows to try to get your leg higher. Do not power rush through the reps. Drive your heel upwards slowly and hold for 2-3 seconds at the top. Do 3 sets of 12 reps then switch legs. 

Posterior Plank:

The posterior plank does it all! It works the abdominals, obliques, hamstrings, and gluteus maximus. This is ideal for those who sit for long periods of time due to work, etc. Whenever you are feeling tight, take a minute to do the posterior plank. This is an intermediate pose, so beginners might want to start with the tabletop bridge also known as the crab pose. 

Start seated on the floor with your legs stretched out in front of you. Place your hands on the floor behind you with your fingertips pointing towards your butt. Placing all the weight on your hands, raise your hips off the ground upwards to the ceiling. Keeping your legs straight, squeeze your glutes. Hold the pose at the top for a few seconds, lower and repeat. Aim for 10-15 reps. 

+