There are a few things you can do when it comes to activating your glutes.
In fact, these 5 steps will make sure to activate even the laziest glutes.
#1 Warm Your Booty Up
Just as you warm up the rest of your body for a workout, to get it ready, it’s important to warm-up or as I like to say ‘fire up’ your glute muscles prior to exercise.
This can be as simple as performing a few glute activation movements.
By performing a warm-up that specifically focuses on activating your glutes, you are helping to create a mind to body connection.
This can then transfer into your workout, where your focus will be on ensuring your glute muscles remain engaged throughout each exercise.
Some of the most effective glute activation warm-up moves are glute bridges, clamps, and butt kicks.
Standing straight-leg kick-back
#2 Squeeze Your Glutes While You’re Exercising
Another way to make sure you are activating your glutes properly during the workout is by making sure to squeeze your booty at the end of every rep.
The incorrect way to come out of a squat or a dead lift position is by using your back muscles and let the glutes follow rather than lead, while the proper way is to SQUEEZE YOUR GLUTES at the end of each rep, and pull the pelvis upright, letting the spine follow along.
This way you’re activating your glutes, making sure to target every single muscle of that booty, and that’s how you know you are doing the full range of the movement by really engaging the right muscles during your training.
The glutes will be the main target even on exercises where glutes are not the prime target.
You are also making sure to keep the form right, protecting your back and leaving no room for injuries.
#3 Change Up The Exercises Often
Your glutes are a complex muscle group.
They are made out of many muscles, out of which the biggest 3 are: the biggest one Gluteus Maximus, partway under it is the Gluteus Medius, and under the medius is the Gluteus Minimus.
Now, in order to make that booty grow, you have to make sure to engage all of the muscles.
And if you are doing the same exercises over and over again, the chances are you are not doing it.
Like any other muscle in the body, the booty needs to be trained from various angles and dimensions so they can really pop out and grow bigger.
Don’t get me wrong, squats, deadlifts, lunges, and hip thrusts work amazingly good on your glutes.
However, don’t let your muscles get used to them, and do different variations to spice up your training.
So, vary your exercises, shock your glutes with a totally different move every single training, to work each of the 3 main muscles along with the many other smaller, supporting muscles.
#4 Start Using A Booty Band
What happens most of the time when doing squats, deadlifts or any other exercise that’s supposed to engage the glutes, is the legs take over the whole tension.
This means, your glutes won’t get activated during this exercise if you are not doing it right.
That’s why you have to make sure to activate the booty during the exercise and make it take over the training.
And one way to do that is to use a booty band.
This piece of plastic works SO good when it comes to activating your muscles during the workout.
I use it a lot in my workout program.
Just wrap it around your calves and do a heavyweight squat whit it, and you’ll see the difference in a matter of reps.
It doesn’t even have to be a high resistance one – even the lightest one would do the trick.
#5 Stretch Your Hip Flexor
If a certain muscle is tight or flexed, there’s no way to activate the opposite muscle.
A perfect example of this is the bicep and tri cep. Just think about the bicep and tri cep.
If the bicep is flexed, there’s absolutely no way to activate the tri cep. Try to flex your bicep, and then try to flex your tri cep at the same time to see what I’m talking about.
Well, the body is designed so that the opposing muscle relaxes and elongates while the other shortens and flexes.
In our case, if the hip flexor is tight or flexed, it would be impossible to activate the glutes.
So, to prevent having a tight hip flexor, start stretching your hip flexors before you start working out.
Your glutes will start engaging much faster this way.
Here are some of the stretches I do on a regular basis.
BONUS TIP: Do Glute Isolation Exercises
Exercises such as squats, deadlifts and lunges can work amazing if you already have strong glutes.
However, if you are just starting off, you’re going to need some specific glute isolation exercises.
Now It’s Your Turn!