Activating the Glutes is crucial if you want to increase the size or lift your Glutes!
More than that, doing heavy exercises like Squats and Deadlifts can be very dangerous if your glutes are not firing properly. The gluteal muscles are the biggest muscle group in our body. Together with the core they protect your spine and joints and stabilize our body.
A balanced workout routine should focus on strengthening and activating the glutes, core and back muscles and stretching the front part of our body: The quadriceps, hip flexor and pectoral (chest) muscles, as those get tight from sitting all day.
Here is what you will do before each workout:
Before each workout, may it be strength training, cardio or maybe just abs exercises, do this Glute Activation Workout. You can certainly perform other exercises, change the order, add ankle weights and resistance band to make this as challenging as you like.
I will come up with an ebook in March 2016 containing more fun glute activation routines. Until then, try this one and your workouts will never be the same!
Complete all exercises for 20 repetitions each, back to back with no rest. After you have completed 1 round, rest for 30 seconds and repeat. You should do at least 2 rounds.
- Glute Bridge bilateral and Single-legged
- Side Lying Leg Raises or Side Clam:
- Donkey Kicks
- Fire Hydrants with Resistance Bands
- Hip Thrusts bilateral and one-legged
- Reverse Hyper Extensions (Back Bows)
Also, I do 1 set of 20 Squats and 20 Bodyweight Good Mornings with emphasis on the glutes.
If you have any questions regarding this workout, feel free to contact me!
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