Tips for Glute Activation

Sometimes it can be tough to REALLY feel each booty exercise in your glutes the right way. So, we compiled some tips for glute activation to help you during your workouts!

Tip #1

Pause longer at the top and really focus on the glute muscles.

Try to take a longer pause at the top of your movement and really squeeze those glutes. Focus on the mind-muscle connection.

Tip #2

Focus on the feeling. Heavier doesn’t always mean more glutes.

Place less focus on the weights. You don’t always have to increase your weigh to feel that activation. Instead, focus on the feeling and again, try to make that mind-muscle connection and focus on your glute muscles.

Tip #3

Activation drills prior to compound lifts

Here are some glute activation movements we like to do before a lifting session:

1. Glute Bridges

Lie flat on your back with your knees bent and feet flat on the floor. Place tension on the band and lift your hips up. Squeeze your glutes at the top and then lower your hips back down for 1 rep.

2. Fire Hydrants

Get in table top position and keep your core tight. Keeping your knee bent at a 90 degree angle, lift one leg up to where it is perpendicular with your other leg that is still planted on the ground. Lower back down to starting position for one rep.

3. Hip Mobility

Get in a table top position, and similar to the fire hydrant movement, lift up your knee keeping it at a 90 degree angle. Move it in clockwise and then counter clockwise circles to open up your hips and begin the activation in your side glutes.