GLUTE
ACTIVATION
Author: Holly Louise #thefitpharmacist
@thefitpharmacist_
@bodyscience Expert
GLUTE ACTIVATION
The glutes are the largest muscle group of the human anatomy and are comprised of the 3 following muscles:
1. Gluteus maximus
2. Gluteus medius
3. Gluteus minimus
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
It’s important to understand the muscles in the glutes, before you can understand how to work them. The gluteus maximus is the largest
and most superficial of the gluteal muscles. Its functions include hip extension, lateral rotation and abduction of the thigh and is generally
inactive when standing and walking. The gluteus medius is largely covered by the gluteus maximus; and the gluteus minimus is the smallest
and deepest of the gluteal muscles. These muscles play a significant role in injury prevention because they are the primary stabilizers of the
pelvis. They are also responsible for abduction and external rotation of the thigh. While the training the glutes is important to us for achieving
an aesthetically pleasing booty and physique, there are many more benefits to training this muscle group - including enhancing function,
posture and injury prevention.
Glute activation
Many of us have jobs that require us to sit down for most of the day and as a result our glutes are inactive and do not fire properly when
we workout. This can lead to lower back pain, hip pain, and even knee and ankle pain. You might not be able to lift as heavy or perform
to your potential. Also, from an aesthetic standpoint, if you are continually working your legs but your glutes aren’t developing, it may be
because they aren’t being activated during the exercises, resulting in over developed legs and smaller glutes. Alternatively, the glutes may
fire correctly, but are not as strong as other lower body muscles (like the quadriceps), so the body uses other muscles to do what the glutes
should be doing, resulting in inefficient performance and potential injury. It is important to perform glute activation exercises to establish a
mind-muscle connection with the glutes and get them firing properly before your workouts (see below for more information)!
Glute activation exercises
Use this glute activation program to get your glutes firing properly during lower body training. To maximize the proper involvement of your
glutes, perform this basic glute activation routine as the first part of your warm up, before your workouts. Start with one set of each. If you
feel your glutes are “burning” it was been successful and you can commence your workout. If not, perform another set of each exercise.
EXERCISE
SETS
REPS
TEMPO
REST
TECHNIQUE
1.
A1
GLUTE BRIDGE
1-2
15
2,1,2,0
-
2.
3.
Lying on your back, bend your
knees and put your feet flat on
the ground just close enough
that you can touch your heels
with your fingertips when you
stretch your arms down by your
side. Your feet should be about
hip-width apart.
Drive up through your heels and
upper back to lift your glutes
off the ground. Raise your hips
up as high as possible, without
hyperextending your back.
Squeeze your glutes for 2
seconds at the top and lower all
the way back down to the floor
before repeating.
A2
EXERCISE
SETS
REPS
TEMPO
REST
SINGLE LEG GLUTE BRIDGE
1-2
15 each
side
2,1,2,0
30 sec
TECHNIQUE
As above but with one leg extended
off the floor.
1.
2.
B1
DONKEY KICKS
1-2
15 each
side
1,2,1,0
-
3.
1.
2.
B2
FIRE HYDRANT
1-2
15 each
side
1,2,1,0
30 sec
3.
1.
2.
C1
CLAM SHELLS
1-2
15 each
side
1,2,1,0
3.
Start on your hands and knees
with your knees under your
hips and your hands under your
shoulders. Flex your feet.
Keeping the knee bent close to
90 degrees and the foot flexed,
kick one leg back and drive the
heel up toward the ceiling. Don’t
let the low back arch and make
sure you draw your belly button
in toward your spine. Make sure
that as you lift you are squeezing
the glute of the leg you are
raising and hold at the top and
squeeze the glute.
Lower the leg, keeping the same
posture and repeat for desired
reps before changing to the other
leg.
Place your hands underneath
your shoulders and your knees
underneath your hips. Flex your
feet.
Then raise one leg out to the
side, keeping the knee bent to
90 degrees. Lift it as high as you
can while keeping your arms
straight. Squeeze your glute as
you lift.
Hold for a second or two at
the top. Lower down and then
repeat. Complete all reps on one
side before switching.
Place a power band just below
or above your knees. Lie on
your side propped up on your
forearm. Place your feet together,
one on top of the other. Bend
your knees slightly.
Lift the top knee open, keeping
the feet together. Hold for a
second at the top and then
lower. Make sure to focus on just
squeezing the glute to lift.
Repeat all reps on that side and
switch to the other side.
Note: Beginners may start without a
band
1.
C2
LYING HIP ABDUCTION
1-2
15 each
side
1,2,1,0
30 sec
2.
3.
Lying down on either side, place
one arm underneath your head
for support and the other on the
floor in front of you for support.
Your knees should be straight
and legs will be on top of each
other with toes point out.
Begin by lifting your left leg up
keeping the rest of your body still
and without rotating the pelvis.
Hold and squeeze your glutes
for a second or two, then release
back to the resting position.
Repeat with your other side.
Note: To perform to supersets correctly, complete both exercises for one leg first before moving to the other leg. For example
you would do 30 reps of single leg donkey kicks with the right leg, then 30 reps of fire hydrants with the right leg without resting,
then repeat with the left leg. Allow 60 seconds of rest between each superset.