Glutes are the largest muscles in your body and have very important functions. They are responsible for maintaining balance and power when we jump, walk, or run.
But when it comes to your physical health, having strong glutes is essential. “They are the primary mobilizers of the hips and thighs so when we sit, stand, jump, or even climb steps, the glutes are engaged for all these functions,” says Ben Walker, a certified personal trainer and the owner of Anywhere Fitness, a fitness studio located in Dublin, Ireland.
Many people may want to strengthen and grow their glutes — otherwise known as your butt — for aesthetic reasons.
Glutes are one of the most important muscles in the body. They play a key role in stabilizing the pelvis and spine, and they’re also responsible for generating power during activities such as sprinting and jumping.
Many people have under-developed glutes, which can lead to problems such as low back pain, knee pain, and ankle instability.
The benefits of glute activation exercises include increased strength, power, and stability in the glutes, as well as better performance in activities that require explosive movement. Glute activation exercises can also help prevent injuries, particularly in the hips and lower back.
How to activate your glutes?
Fortunately, there are plenty of exercises you can do to activate your glutes. Here are 10 of the best:
1. Glute Bridge.
The glute bridge is a simple but effective exercise that targets the glutes. Lie on your back with your feet flat on the floor and your knees bent. Place your heels close to your glutes and press your hips up into the air, driving your heels into the ground. Hold for a few seconds before lowering yourself back down.
2. Glute Bridge with Resistance Band.
Adding resistance to the glute bridge can make it even more effective. Loop a resistance band around your legs just above your knees and press your hips up into the air as you would in a regular glute bridge.
3. Double Leg Glute Bridge.
This variation of the glute bridge targets both the glutes and the hamstrings. Lie on your back with your feet flat on the floor and your knees bent. Place your heels close to your glutes, then press your hips up into the air, driving your heels into the ground. Keep your legs pressed together throughout the exercise.
4. Glute Kickback.
The glute kickback is a great exercise for isolating the glutes. Position yourself on all fours with a resistance band around your ankles. Extend one leg back and squeeze your glute muscles to lift your leg up. Hold for a few seconds before lowering it back down.
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5. Swiss Ball Hamstring Curl.
The Swiss ball hamstring curl is a great exercise for targeting the hamstrings and glutes. Position yourself on your back with your feet on top of a Swiss ball and your arms by your sides. Dig your heels into the ball and curl it towards your glutes, then reverse the motion.
6. Glute Hip Thrust.
The glute hip thrust is a great exercise for activating the glutes. Position yourself on your back with your feet flat on the floor and your knees bent. Place your heels close to your glutes, then press your hips up into the air, driving your heels into the ground. Hold for a few seconds before lowering yourself back down.
7. Farmer’s Walk.
The farmer’s walk is a great exercise for activating the glutes and hamstrings. Hold a weight in each hand with your feet hip-width apart. Keeping your shoulders down and your core engaged, lift your heels so you’re standing on your toes and walking forward.
8. Glute Lunge.
The glute lunge is a great exercise for activating the glutes and hamstrings. Position yourself in a standard lunge position with your back knee resting on the floor. Drive your front heel into the ground and raise your torso up while keeping your back knee on the floor.
9. Bulgarian Split Squat.
The Bulgarian split squat is a great exercise for activating the glutes and hamstrings. Position yourself in a lunge position with one foot elevated on a bench or box. Keep your back straight and descend slowly into the lunge, keeping your front knee behind your toes.
10. Reverse Lunge.
The reverse lunge is a great exercise for activating the glutes and hamstrings. Position yourself in a standard lunge position with your back foot elevated on a bench or box. Keep your back straight and descend slowly into the lunge, keeping your front knee behind your toes.
Glute Activation FAQs:
Do I need to do all of these exercises?
No, you don’t need to do all of these exercises. However, it’s a good idea to include at least a few of them in your routine to activate your glutes.
Can I do these exercises every day?
Yes, you can do these exercises every day. However, it’s a good idea to give your muscles time to rest in between workouts.
Can I do these exercises at home?
Most of these exercises can be done at home with minimal equipment. However, some may require access to a gym or special equipment.
How often should I do these exercises?
Ideally, you should do glute activation exercises before every workout. However, if you’re short on time, doing them once or twice a week should be sufficient.
What’s the best way to track my progress?
One way to track your progress is to use a weight that’s challenging for you in the exercises that are most difficult for you. Another way to track your progress is to measure the distance you can walk or run in a certain amount of time before experiencing pain or discomfort in your glutes. If you see an improvement in either of these measures, it’s likely that your glutes are getting stronger.
So there you have it, the 10 best glute activation exercises. “If you want to see better results from your workouts, then start incorporating these exercises into your routine. Not only will you see an increase in muscle activation, but you’ll also reduce your risk of injury”.
Don’t forget to share this article with your friends and followers on social media. And be sure to leave a comment below and let us know which exercises you found most helpful.
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