How to Activate Your Glutes: Best Glute Activation Exercises

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I’m sure that if you’re a person who works out, you’ve been wondering how to grow your glutes. You train your booty every day, but somehow it still doesn’t grow. I know that feeling. In today’s post, I’ll explain to you how to activate your glutes and how this simple step will maximize your booty gains!

I’ve started going to the gym maybe two years ago. In the beginning, I had no idea what I was doing since I was working out alone. Also, I didn’t have a personal trainer to help me. I performed most of the exercises wrong, and I was trying to lift weights way too heavier for my zero experience.

However, it didn’t take me long to realize the horrible mistakes I’ve been making. I started watching Youtube videos every day, and I read so many articles, related to fitness and workouts. I wanted to learn so many things because even though I was a newbie, I really enjoyed going to the gym. It made me feel so good about myself.

After learning this and that, I quickly started to see some gains. My shoulders got more rounded, my legs were more muscular, and I could see my biceps! It felt amazing to see progress.





Nonetheless, I experienced some serious issues with my booty growth. No matter how hard I worked out, it didn’t seem to grow much. I squatted with heavy weights twice a week – nothing. I did all kinds of booty exercises – a little progress but nothing spectacular. I was not happy with this. But I kept going.

For a year and a half, my booty grew just a little bit. I know that genetics plays a key role in booty gains, but I’m absolutely sure that hard work will do the job, as well. It just takes more time.

How to Activate Your Glutes: Why Glute Activation Is Important

Anyway, a few months ago I saw an Instagram post by Denice Moberg on How to activate your glutes? and Why glute activation is important for booty growth?.

I decided that from now on, I’ll always do 15-20 minutes of glute activation. After just two months, I could see that my booty was more rounded.

Glute activation literally means to activate your gluteal muscles. Glute activation is important, simply because throughout most of the day, we’re sitting on these muscles, which makes them super inactive. That’s why it’s harder to see booty gains.

best glutes exercises a gym girl with a big booty

In the following lines, I will list the best glute activation exercises that will help you grow your glutes in no time! Remember that patience and consistency together are the key to success. And I’m not talking about progress at the gym, I’m talking about progress in life.

How to Activate Your Glutes: Best Glute Activation Exercises

It’s advisable to use a resistance band for some of these exercises, but if you don’t have one, it’s okay. However, I strongly suggest you buy one, whenever you’ve got the chance. Resistance bands are absolutely amazing when it comes to glute activation.

 

Incline walk on the treadmill

I always start my glute activation with an incline walk on the treadmill. Set your treadmill at a moderate speed and set the incline level to the maximum. I personally set my walking speed at 3.5-4 and my incline at 15.

Place your foot on the treadmill and push back as hard as you can. You should feel the tension building up in your gluteus muscles. I personally like to grab the handles on the side and slightly bend my upper body. I’ve found that I feel greater tension this way.

Walk for about 7-10 minutes while listening to your favorite songs. Your booty will feel super pumped after you step off the treadmill. And don’t forget about the mind-muscle connection!

Standing Glute Kickbacks

Now, this one is definitely one of my favorites when it comes to glute activation exercises. The steps are really simple.

  1. Place your resistance band around your ankles.
  2. Stand with your back straight and your hands at your chest, or grab hold of something steady for support.
  3. Bend your knees slightly, engage your core, and kick your right leg back until your hip is fully extended.
  4. Squeeze your glutes as hard as you can when your leg is up.
  5. Hold it for 2 seconds, and then repeat.
  6. Do 10 reps x 2 sets on each side.

 

how to activate your glutes with glute kickbacks

Sometimes I like to do Pulse Glute Kickbacks. You basically want to kick back at a faster pace without letting your foot touch the ground, and keep your glutes contracted throughout the whole movement.

Glute Bridges

Glute Bridge works not only your glutes but your hamstrings, as well. That’s why I love this glute activation exercise so much!

  1. Place your resistance band above your knees.
  2. Lie on the floor with your knees bent and hip-width apart, and your feet flat on the ground.
  3. Place your arms on your sides with your palms facing down.
  4. As you lift your hips off the floor squeeze your glutes as hard as you can.
  5. Pause at the top for 3-4 seconds.
  6. Do 20 reps x 2 sets.

Your shoulders should stay on the ground and should be in a straight line with your knees. It’s extremely important to not hyperextend at the end by arching your back too much! This way, you take the risk of hurting your lower back.

Donkey Kicks

Kneel on the floor with knees hip-width apart and place your hands in a straight line with your shoulders.

  1. Keep your neck and spine neutral. Don’t arch your back.
  2. Keeping your knee bent, slowly lift your leg as high as you can. Squeeze your booty at the top.
  3. This way you’re targeting both your glutes and your hamstrings.
  4. Keep for 2-3 seconds and then repeat.
  5. Do 12 reps x 2 sets.

 

Fire Hydrant

Now this glute activation exercise is a killer. Your side booty will be on fire after 10 reps on each leg.

  1. Place your resistance band above your knees.
  2. Get into a position as if you’re about to perform Donkey Kicks.
  3. Engage your core and slowly lift your right leg on your right side while keeping your knee bent.
  4. Hold for 2 seconds then repeat.
  5. Do 15 reps x 2 sets on each side.

 

 

I personally like to do glute activation exercises supersets. To put it simply, I walk on the treadmill, and then I do all the exercises without taking a break. After 2 minutes, I perform the second set of glute activation exercises. And only after that will I begin my workout.

I’ve noticed that my glutes feel more pumped if I do my glute activation exercises this way. However, this is absolutely unnecessary for you to do. You can take a break between sets if you’d like to.

Final Thoughts

I hope I’ve answered your question Why Glute Activation Is Important. After educating myself on the topic, I never skip glute activation before my hamstring and glute workouts.

I hope you try these glute activation exercises and see the same great results I did.

Let me know in the comment section below if you activate your glutes before a workout.


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14 Comments

  1. Yes, girl! Loved reading this. As someone who works out 4-5x a week, I try to do booty exercises in most of my workouts. I love doing the exercises you mentioned – donkey kicks, fire hydrants, glute bridges, and kickbacks are all key exercises to activating your glutes. I also enjoy doing frog kicks, glute rainbows, jump squats, any kind of squat variation (regular squats are boring)

    Much love always,
    GABBY | http://www.gabbyabigaill.com

    • Hey, love! Thank you for your kind comment!

      I work out regularly, as well and booty exercises are an absolute must! 😀 Frog kicks and jump squats are amaaazing, my legs and booty are on fire after performing them! <3 With consistency and patience, everyone will see booty gains in no time!

  2. Glute activation is something I’d never even heard of or thought about until about 4 months ago – but it’s amazing the difference you feel when you do it! I always do glute activation exercises before any booty or leg workout now, and the ones you’ve included are some of my favourites and I can vouch that they work so well! Love this post and the fact that you’ve gone into such detail to explain it all! Amazing x

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