Discover the Top Glute Activation Moves You Didn’t Know About!

Give your backside the attention it deserves with these effective glute activation exercises. Not only will they enhance your lower-body strength, but they will also improve flexibility and stability, ensuring that you engage your glutes effectively for better workout results.

Kelsey Wells, a NASM-certified trainer and creator of the PWR programs on the SWEAT app, emphasizes the importance of mobility in activating and engaging your glutes. "When your hips, knees, and ankles have good mobility, you’re able to activate and engage your glutes more effectively," she explains. This activation helps prevent compensation by other muscles, like the lower back or quads, which can lead to imbalances and injuries.

These glute activation exercises will serve as a fantastic foundation for a more powerful and flexible lower body, whether warming up or winding down.

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Join the Movement

If you’re participating in our October 2024 Movement of the Month Club, these exercises are perfect for your week 1 routine. Perform one exercise each day from Monday to Sunday for 60 seconds (30 seconds for each side), repeating for three total rounds.

As an added bonus, you can follow along with Wells in a full-length workout below. Carry out each of the seven exercises for the specified time, resting for 15 seconds between each movement, and complete three rounds in total.

Glute Activation Exercises

1. Squat and Extend

This exercise builds stability in your core while stretching and strengthening your lower-body muscles.

Instructions:

1. Stand with your feet slightly wider than shoulder-width apart.
2. Bend at your hips and knees, lowering your body while keeping your knees aligned with your toes until your thighs are just below parallel to the floor.
3. Place your hands on the tops of your feet, tucking your fingers under your toes.
4. Inhale deeply and, as you exhale, straighten your legs while lifting your hips, keeping your back straight.
5. Hold the stretch for three seconds, feeling the tension in your hamstrings. With each exhale, deepen the stretch.
6. Inhale and, as you exhale, bend your knees and lower your hips back to the starting position.
7. Repeat for 45 seconds, focusing on form.

2. Downward Facing Dog and Calf Pump

This move combines the benefits of hamstring and lower back stretching with calf activation to enhance flexibility and circulation in the lower legs.

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Instructions:

1. Place both hands on a mat, slightly wider than shoulder-width apart, with your feet together behind you.
2. Maintain a neutral spine as you lift your hips to form an inverted V-shape.
3. With slightly bent knees, press your heels towards the mat and tilt your tailbone upwards.
4. To perform the calf pump, bend your left knee to lift your left heel while pressing your right heel into the mat.
5. Switch sides and alternate calf pumps for 45 seconds.

3. Squat and Reach

This exercise targets the lower body and core while extending benefits to the upper back and shoulder mobility.

Instructions:

1. Stand with feet slightly wider than shoulder-width and hands by your sides.
2. Inhale, then lower your body into a squat until your thighs are parallel to the floor (or lower).
3. Exhale, pressing evenly through your feet as you place one hand on the ground, lifting the other arm above.
4. Twist slightly towards your outstretched hand, reaching for the sky.
5. Alternate sides for 45 seconds.

4. Alternating Knee Hug

This dynamic move boosts lower-body flexibility and promotes circulation while relieving tension in the hips and lower back.

Instructions:

1. Stand with your feet slightly wider than shoulder-width and hands by your sides.
2. Bend one leg at the knee and pull it towards your chest with both hands.
3. Press gently toward your chest to deepen the stretch.
4. Release and switch legs, repeating the stretch for 45 seconds.

5. Kneeling Hip Flexor Stretch

This stretch enhances hip flexor and quadriceps flexibility, alleviating tightness from prolonged sitting.

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Instructions:

1. Start kneeling and take a large step forward with your right leg.
2. Ensure your left knee remains aligned over your ankle and doesn’t extend past your toes.
3. Keep your torso upright and push your hips forward for a stretch in your right thigh.
4. Hold for 30 seconds, breathing deeply, and repeat on the other side.

6. Pigeon Pose

This yoga pose stretches the hip rotators and iliotibial (IT) band, crucial for lower body mobility and pain prevention.

Instructions:

1. Start in a tabletop position on your hands and knees.
2. Bring your right knee forward behind your right wrist, positioning your right shin across the mat.
3. Extend your left leg back, resting the top of your foot on the mat.
4. Inhale, lengthening your spine and lifting your chest.
5. Exhale, lowering your torso forward to deepen the stretch and hold for 30 seconds.
6. Switch sides and repeat.

7. Supine Glute Stretch

Also known as the figure four stretch, this move effectively targets the glutes and piriformis muscle.

Instructions:

1. Lie on your back with knees bent and feet hip-width apart.
2. Place your right ankle on your left thigh above the knee.
3. Pull your left knee towards your chest with both hands, holding the back of your left thigh.
4. Hold for 30 seconds, then switch legs and repeat.

Incorporating these exercises into your routine can significantly enhance your lower body strength, flexibility, and overall performance. Be consistent and focus on form to reap the best results.

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