Glute Activation: How to Do It and Why

22 July 2020

Fitness

For those who are working out, have you ever heard of glute activation? This is becoming relatively popular as it is giving people more muscle to be seen than if they were to work out without this. In fact, most personal trainers have all their clients doing some form of glute activation.

What is Glute Activation?

Glute activation is basically exercises and warm up practices that are meant to get your glute muscles working better. In most cases, those who sit down at a desk all day have very weak glute muscles. Glute activation is meant to get these muscles working and to give you results that you are going to see.

Does Glute Activation Help Get Better Results?

Yes, it does help you to get better results. When you use glute activation you are better preparing not only the glute muscles but muscles in your back, calves and hamstrings for exercise. It is going to make the muscles do better during your workout, while also helping to decrease your chances of injury.

Glute Activation Exercises

With this being said, adding in some glute activation exercises into your regular routine is highly recommended, and it can be done easily! There are several exercises that you are going to want to try out:

  1. Single-leg glute bridge

To do this exercise, on your back, bring your right knee towards your chest while keeping the left leg bent and the foot planted on the floor. Drive down with your left foot while raising your pelvis towards the sky. Slightly tuck under and squeeze your glute muscles at the top and bring to the floor. Then repeat with this for 8 reps and switch sides for another 8 reps.

  1. Lateral banded walk

Use a resistance band right about your knees, then stand with your feet slightly wider than hip width apart. Bend at the knee and take a large step left with your left foot, then follow with the right. Do this for 10 steps total. Then switch and move towards the right for 10 steps. You will want to a do a set of 3 to truly warm up the glutes.

  1. Banded side-lying clam

With the resistance band around your legs and above your knees, lie on your side. Pop yourself up with one elbow and bend your knees at 90 degrees. Keeping the feet together, lift your top knee as high as you can without moving your hips. Squeeze the glutes at the top of the movement and then return to the starting position. Do this for 10 times each side for 3 sets.

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