How to Activate Glutes Properly: Glute activation done right

One of the biggest mistakes in glute training is failing to activate the muscles properly before working out. Many people have glute amnesia, where the glute muscles remain dormant, leading to compensation by the lower back and quads. This can slow progress, cause muscle imbalances, and increase the risk of injury.

In this guide, we’ll cover how to activate glutes properly, why it’s essential for glute growth, and the best exercises to fire up your muscles before training.

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Why Is Glute Activation Important?

Your gluteus maximus, medius, and minimus play a crucial role in hip stability, posture, and athletic performance. However, due to excessive sitting and improper movement patterns, the glutes become inactive, leading to issues such as:

• Weak glutes and muscle imbalances

• Increased lower back and knee pain

• Reduced strength in squats, deadlifts, and lunges

• Slower glute muscle growth

  
  

By activating the glutes before a workout, you’ll ensure they are fully engaged, leading to better muscle recruitment and growth.

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Best Glute Activation Exercises

1. Banded Glute Bridges

Why it works: Strengthens the glutes and reinforces proper hip movement.

How to do it:

• Lie on your back with knees bent and feet hip-width apart.

• Place a resistance band above your knees.

• Drive through your heels and lift your hips while squeezing your glutes.

• Hold at the top for 2-3 seconds and lower back down.

Reps & Sets: 3 sets of 12-15 reps

2. Clamshells with Resistance Band

Why it works: Activates the gluteus medius, improving hip stability.

How to do it:

• Lie on your side with knees bent and feet stacked.

• Place a resistance band around your thighs.

• Open your knees while keeping your feet together.

• Hold for 2 seconds, then slowly return to the start.

Reps & Sets: 3 sets of 12-15 reps per side

3. Donkey Kicks

Why it works: Isolates the gluteus maximus and enhances mind-muscle connection.

How to do it:

• Start on all fours with hands under shoulders and knees under hips.

• Lift one leg up, keeping the knee bent at 90 degrees.

• Squeeze your glutes at the top and lower slowly.

Reps & Sets: 3 sets of 12-15 reps per leg

4. Banded Lateral Walks

Why it works: Activates the gluteus medius and improves hip stability.

How to do it:

• Place a resistance band above your knees.

• Bend your knees slightly and step sideways, maintaining tension in the band.

• Keep your chest up and core engaged throughout.

Reps & Sets: 3-4 sets of 12-15 reps per leg

5. Standing Kickbacks

Why it works: Isolates the glutes and improves neuromuscular activation.

How to do it:

• Attach a resistance band around your ankles.

• Stand tall and extend one leg backward, squeezing your glutes.

• Lower back down with control.

Reps & Sets: 3 sets of 12-15 reps per leg

Tips to Improve Glute Activation

1. Use Resistance Bands: They help create tension and activate the glute muscles more effectively.

2. Slow and Controlled Movements: Focus on squeezing your glutes during each rep.

3. Mind-Muscle Connection: Consciously engage your glutes instead of relying on other muscles. Warm-Up Before Heavy Lifts: Always do glute activation exercises before squats, deadlifts, and hip thrusts.

SO...

If you’ve been struggling with glute growth, the issue might not be your workouts—it could be poor glute activation. Incorporating these glute activation exercises will ensure that your glutes are fully engaged, helping you build strength, improve posture, and enhance athletic performance.

For more expert insights, feel free to reach out!

Activate your glutes today and start seeing real results! 🍑💪

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