Glute Activation 101

Reema Abdullah | January 28th, 2021

Glute activation is exactly what you think it is, activating your glutes. There are many different exercises to do before you begin your workout on a glute focused day. You can utilize different techniques and pieces of equipment to warm your glutes up and activate them for the following exercises you will perform.

Most of the time we are sitting at a desk or in a car for hours and hours at a time. Our glutes can suffer tremendously. Before you jump into your big lifts such as squats, lunges, and dead lifts, activate your glutes – you will see a world of difference!

A few items to utilize for your glute activation include a yoga mat, medium to heavy resistance bands, ankle weights, and a light weight dumbbell. Glute activation won’t take up too much of your time either, you only need to set aside 10 to 15 minutes to warm them up!

List of glute activation exercises:
– Fire Hydrant
– Kick Backs
– Glute Bridge
– Clam Shell

The key is to conduct each warm up exercise for 15 to 20 reps for 3 to 4 sets. It can burn your first time around so stick to 2 to 3 sets of 15 repetitions to ease yourself in.

Tip: Squeeze your glutes to engage them while you are performing these warm up exercises.

There are many benefits to having strong glutes. It can help increase the strength of your core and support your overall body. Your glutes aid in the motion of your pelvis, legs, hips, and torso. They land in the middle of your body so they are a key stabilization factor.

Add a medium resistance band to your glute bridge. Incorporate a 1 lb ankle weight to your kick backs or your fire hydrants.

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