You're wasting time if you're not doing this.
It MUST be done before every glute workout session. Don't take it lightly as it can mean the difference between not seeing any results and making gains.
And guess what? it doesn't have to take long.
All you need is 5 minutes to wake up those glutes. That's what glute activation does.
The term sounds a bit “sciency” but it's a simple concept.
It's basically a short warm-up session to engage and wake up inactive glutes.
This is something you should take seriously if you are looking to grow bugger and rounder glutes. Doing your butt workouts without properly activating them will set you back.
“So why is activating your glutes such a BIG deal?”
Glad you asked.
Remember that most persons spend the day sitting, therefore, the glutes are inactive for the most part.
If you ignore glute activation, you will end up growing bigger thighs and not bigger glutes.
Your thighs will end up doing most of the work instead of engaging your glutes. That's why we created this 5-minute glute activation workout sequence you can use.
It doesn't require any equipment, just your bodyweight.
If you have been working your butt off for a long time and not seeing any results, this might be your problem.
Your glutes might be sleeping on you during those glute workout sessions.
Now let's fix that.
The Glute Activation Workout Overview
The goal of this sequence is to fire up your glutes! For this routine, you'll be taking little to no rest.
Only take rest 10 to 15 seconds if needed.
This warm-up sequence should last no longer than 5 minutes. Because you don't want to burn out before starting your actual resistance training.
You will be doing five exercises all targeting gluteal muscles. These are glute specific movements designed to hit the glutes only.
First, let's breakdown each workout, you want to make sure you're doing each correctly.
1. Leveled Donkey Kicks
Kicking off the routine is a donkey kick variation that will definitely fire up those sleeping glutes.
When performing this exercise go at a slower pace so you can actually FEEL the engagement in your glutes.
Note: The purpose of the chair is to help you keep your leg elevated. This keeps tension in the glutes and forces it to wake up to maintain that hovering position.
Don't have any chair? Use a box or any short enough object.
How to do it
- Get into position A as shown in the image above on your right knee and left leg hovering above a chair or short enough object.
- Slowly lift your left leg higher upwards into position B and squeeze one second.
- Return to starting position and repeat.
2. Glute Bridge
When you're doing this exercise you should be squeezing your glutes as if you're juicing a lemon between both cheeks.
On every single rep you should be squeezing. It's very important!
Optional: You can add a resistance band to the movement for more gluteal challenge.
How to do it
- Lie on your back and getting to position A as shown in the image above.
- Thighs should be nearly closed, feet flat on the ground and hands by your side.
- Now slowly brace your hip forward and squeeze your glutes as hard as possible for 2 to 3 seconds.
- Return to the starting position and repeat the required amount of reps for each set.
3. Elevated Bridge March
For this workout you can use an elevated surface for better glute activation.
This is a slight variation for the typical glute bridge and it's very powerful!
How to do it
- Get into the starting position A as demonstrated in the image above.
- Put both feet on an elevated surface ideally 9-12 inches off the ground, lower back elevated and glutes squeezed.
- Now raise your right bent leg towards your chest, hold for one second then return to the starting position.
- Alternate between each leg for the required amount of sets.
4. Standard Donkey Kicks
I'm sure you've done this one before.😉
It works really well at targeting the glutes, especially, if you do it at a slow moderate pace.
The biggest mistake people make with this exercise is throwing their leg with momentum.
You shouldn't be swinging your legs.
Instead, you should be going at a controlled pace using your glutes to lift your legs. That's how you get the maximum benefit from donkey kicks.
If you keep using momentum and swinging your legs, you won't feel a thing in your glutes.
How to do it
- Get into starting position A with your right leg bent and knee hovering above the ground.
- Slowly raise your right leg upwards until it is slightly above parallel to the ground.
- Hold that position for 1 to 2 seconds then return to position A and repeat.
5. Side Plank Leg Lifts
The last glute activating move in this routine is an ideal finisher.
Not only will you fire up those gluteal muscles but also work your core. When you're performing this exercise keep your body stable.
This will make the workout more intense and challenging for your glutes.
How to do it
- Get on your left side using your left hand to support your upper body as demonstrated in position A.
- Your right leg should be on top of your left leg.
- Now slowly raise your right leg above parallel as shown in position B.
- Hold for about 1 to 2 seconds then return to starting position.
- Do the required amount of reps as shown on the chart below.
THE 5 MINUTE GLUTE ACTIVATION WORKOUT CHART
See ALL The Exercises Demonstrated Below
Start Activating Your Glutes
Make it become a habit.
Perform five minutes of glute activation sequence before every single glute training session.
This is VERY important if you want to see those gains.
If you want to change things up here's another 5 minute glute activation sequence you can use.
Doing this will put you ahead of persons who just jump straight into workout sessions without activating the glutes.
Now you know better, apply this knowledge and start making those glute gains!