What is Glute Activation?
Struggling to see those booty gains that you have been working hard to achieve? Dealing with poor posture, back pain or muscle pain? Sounds like you need to incorporate glute activation into your fitness regime.
Glute Activation is a set of warm up movements which allows you to properly target and warm up those glute muscles so that you can effectively strengthen and tone them throughout your workout.
Glutes often remain inactive during workouts due to several factors including living a sedentary lifestyle or having poor form within the gym. As a result of this, the quads are often being overworked (known as ‘quad dominance’), which could be the very reason why you are noticing your quads are growing but your rear is lacking. Not only that but inactive, weak glutes can result in a series of health problems including balance issues, muscle pain, poor posture and back pain. So, if you are wanting to ditch those physio bills, it’s time to start warming those glutes up!
How?Resistance bands are the perfect tool to use to activate those glute muscles, as they isolate the muscle, which ensures that it is being targeted. As a result, you will get to build that dream booty that we all know you’ve been wanting to achieve.
Mind-muscle connection is a vital component when it comes to any form of resistance training, especially glute activation. Whilst working through the warm up, focus on your glute muscles and visualise the muscle contracting. By doing so, it will allow you to control your movements and solely focus on targeting that area.
Before we get into the fun stuff, we will quickly explain the 3 areas of the glute muscle so you have some understanding in the areas you will be activating: the largest muscle, Gluteus Maximus, which gives it its shape and the two smaller muscles, Gluteus Medius and Gluteus Minimum, which assist the larger muscle in moving your body.
Crab walksPlace your resistance band on your upper thighs, bending your knees slightly ensuring that they are in line with your feet (so you are in a squat position). With your knees remaining bent at all times, take a step out to your side. Staying in that squat position, bring your other leg across to complete the step. Complete 15 reps in one direction before completing 15 reps on the other side.
Glute Kickbacks (‘Donkey Kicks’)Starting on all fours, have the resistance band placed on your upper thighs. Ensure that your spine is in a neutral position and your shoulders are drawn back.
Take one leg off the mat until your thigh is in line with your spine. As you complete this movement, squeeze your glutes at the top. You will feel the muscle activating at the top of the movement.
Lower your leg, returning to the starting position. Complete 15 repetitions with the same leg before starting with the other side.
ClamsLaying down on your side with your arm extended above your head, have the resistance band placed on your lower thighs, just above your knees.
Bend both knees and draw them forward so that your feet are in line with your glutes. Whilst keeping your abdominal muscles engaged and feet together at all times, raise and open the knee that is on top (your hip and other knee are to remain on the floor). Hold this position at the top and engage your glute muscles by squeezing them.
Slowly return that knee back to the floor, to your starting position. Complete 15 reps and then switch over and complete 15 reps on the other side.
Hip Bridge Pulses
Place the resistance band just above your knees on your lower thighs. Lying on your back, bend your knees with your feet on the floor (hip - width apart). Lift your hips, squeezing your glutes as you go up. Holding the squeeze, push your knees out to the sides (feet to remain on the floor touching). Bring your knees back and repeat for 15 reps.
Note - It is important to keep your hips high in the air throughout the whole movement so that you are targeting those glute muscles.
Aim to complete these exercises with the booty bands at least 2-3 times a week or before you work out to ensure that you are constantly targeting those muscles.