If you’re looking to get the most out of your glute workouts, it’s important to take a few minutes before your workout to activate the glutes.
These exercises are quick to complete and you’ll see results more quickly than if you didn’t do activation exercises.
Many of us sit for most of the day and this causes the glutes to become “lazy”, meaning that the muscle don’t fire as they normally would. The glutes don’t engage and other muscles take over.
We can overcome this by waking up the glutes during activation exercises.
This generally equates to much less time spent in the gym – as you won’t need as many warm up sets, and you’ll feel your glutes engaging more during your working sets.
Other benefits include stronger glutes overall, increased power and speed, improved core core strength and posture, better balance, and less lower back pain.
Exercises in this video:
- Isometric glute bridge
- Quadruped hip extension
- Banded clam
- Banded kickbacks
I’ll generally do 2-3 sets of each exercise, at 10-15 reps per set. For the isometric glute bridge, hold each bridge for 10-15 seconds.
If you try these exercises and they help, please let me know.
If there’s something specific that you’d like to see, let me know, and I’ll make it happen!
