Simple Glute Activation Movements

The glutes get a lot of attention for their aesthetics (or lack thereof), and there are a plethora of training programs and articles designed to help you “work your booty.” But what happens when you have no idea how it’s supposed to feel when you use your glutes? Oftentimes, we’ll have potential clients come in to our center with the goal of developing their butt, but when they perform standard glute-building movements like squats, lunges and bridges, all they have to show for it is a pumped lower back and sore hamstrings, while the glutes remain underwhelmingly neglected. Why? Because your brain doesn’t know how to make those muscles fire. And if they don’t fire properly, then all of the hip-thrusting in the world won’t fix your posterior.

So how do you fix it? There are a subset of glute movements that are commonly referred to as “activation” movements, which means the whole purpose is to teach you what it’s supposed to feel like to use your glutes, as well as triggering your body to “turn on” (AKA activate) your butt muscles.

Here’s a simple glute program that includes both strength, hypertrophy (muscle growth), and activation movements. Give it a shot and let us know how it works for you!

Sample Glute-Training Workout

1. Activation – Band abduction – 2-3 sets of 10 reps with a 10-second hold in the open position

2. Strength – Sumo-stance barbell deadlift – 4-5 sets of 3-5 reps

3. Hypertrophy – Split jumps – 2-3 sets of 20 jumps (10 per side)

superset with

Stability ball glute bridge – 2-3 sets of 20 reps