4 POWERFUL GLUTE ACTIVATION EXERCISES

Greetings, fitness enthusiasts! Are you looking to activate and engage your glute muscles like never before? Look no further, as we explore four powerful glute activation exercises that will help you unlock the true potential of your posterior chain.

Whether you’re an athlete aiming to enhance your performance or simply seeking to improve your overall lower body strength and stability, these exercises are designed to target and activate your glutes effectively. Get ready to awaken those dormant muscles, increase your power, and unleash the strength within your glutes.

Let’s dive into these exercises and discover the key to unlocking your glute power!

Clamshells

• With a resistance band wrapped around your lower thighs, lie on your right side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and bring them forward slightly to align your feet with your buttocks, making sure your hips are stacked and that you maintain a small space between your waist and the floor. This is the initial position.
• Inhale.
• Exhale. Keeping your feet together, engage your right glute to raise your right knee toward the ceiling, making sure to maintain distance between your waist and the floor.
• Inhale. Lower your right knee to return to the starting position.
• Complete 10 reps on the same side before completing the remaining reps on the other side.

Lateral walk with resistance band

• With a resistance band wrapped around your lower thighs, place both feet on the floor hip-width apart, making sure your knees remain in line with your toes. Looking straight ahead, flex your hips and knees, making sure your knees are in line with your toes. Continue to bend your knees until your upper legs are parallel to the ground. Make sure your back is at a 45-90 degree angle to your hips. This is the initial position.
• Inhale.
• Exhale. Keeping in a squat position and with your right foot on the ground, step your left foot out so that your feet are slightly shoulder-width apart.
• Inhale. Maintaining the squat position and with your left foot on the ground, step your right foot in to return to the starting position.
• Complete 10 repetitions on the same side before completing the remaining repetitions on the other side.

Donkey kick

• With a resistance band wrapped around your upper thighs, start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
• Inhale.
• Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
• Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
• Complete 10 reps on the same side, before repeating the remaining reps on the other side.

Glute Bridge

• Lie face up with your knees bent and feet resting on the floor.
• Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
• Pause when you’re in that position and then slowly lower your body to the ground.
• Do 2 series of 12 seconds.