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by Idalis Velazquez
updated January 19, 2017
posted in ,

Glute Activation

Glute Activation

Download your Glute Activation Exercises!

One of the most effective ways to ensure you are maximizing your workouts is by activating your glutes during your warmups. The reality is that most ofus can't properly fire their glutes without first undergoing some activation exercises.Without activation exercises, our glutes simply don’t work at their max when performing lower body exercises and that is a bad thing. Glute activation makes the connection from your brain to your muscle and gets the muscle fired up and ready todo some work.

The glutes are by far the largest and strongest group of muscles in your body. The gluteals (gluteus maximus, gluteus medius and gluteus minimus) and the hamstrings (biceps femoris, semitendinosus and semimembranosus) work together to extend, rotate and abduct the hip. They also contribute to stabilization of the pelvis, in-particular during walking, running and lifting.

The first and most common reason people suffer from under-active glutes is due to lifestyle. If you spend the majority of the day sitting down and not using your glutes enough, chances your glutes are probably not firing properly when you move and workout. At the same time your hip flexors - the muscles that connect your hip bones to your legs - become shorter and stiff, which causes a decrease in your mobility, lower back pain and affects your workout or sports performance.

Keeping your gluteus working properly during your workouts is key to maximizing your results and ensure your gluteus muscles are engaged and working properly. This will help you maximize your workouts by getting the most out of your squats, lunges and deadlfits, and also by working more efficiently into lifting heavier loads.

Besides achieving a perkier behind, properly training your gluteus will help improve your posture, alleviate lower back, hip and knee pain, prevent injuries, enhance athletic performance, reduce bone density loss and even eliminate that stubborn abdominal fat.Remember that muscle burns more calories at rest than fat does, and increasing your lean muscle mass by training our biggest muscles efficiently, will accelerate fat loss and help to keep it off.

These exercises should be done prior to your workout, but it can also be added as an active rest between sets. You can also add some of these exercises in the morning before heading out.These moves will also improve your hip function and mobility. Using the mini bands will help you activate your glutes from every angle.

Hip flexor flexibility is essential for maximum glute activation; having tight hip flexors will prevent hip hyper extension and maximum glute activation. This can often lead to lower back pain, hip pain, and even knee and ankle pain.That’s why I recommend starting the circuit with a Half Kneeling Pelvic Tilt to properly stretch the hip flexors, particularly the powerful psoas muscle, while you get your glutes firing.

When performing these exercises, take the time and effort to make sure you feel the glutes activating. Focus on squeezing the cheeks as hard as you can on each rep of each exercise. Over time and with plenty of proper practice, your body will engage the glutes without you having to think about it!

You can repeat the circuit if needed!

Download your Glute Activation Exercises!

Idalis Velazquez
Idalis is a wife, proud mom of three girls and an internationally recognized and trusted fitness & lifestyle expert. She is a Beachbody Super Trainer, a bilingual Fitness Influencer and Fitness and Wellness content creator for publications like Women’s Health Magazine, Men’s Health, GQ Magazine and others. She is also a Nordictrack and an iFit International trainer.

One comment on “Glute Activation”

  1. […] spending too much time sitting. Incorporate Glute Activation exercises during your warmups ( like these! ) to ensure your gluteus are working properly during your workouts.  Prioritize exercises compound […]

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