GLUTE ACTIVATION
TRY GLUTE ACTIVATION BEFORE TRAINING YOUR LOWER BODY, AND YOU WILL INSTANTLY FEEL AND SEE THE DIFFERENCE
WATCH YOUR BOOTY MUSCLES POP!
To see the best results in your glute growth, you must first activate them through a series of movements that optimize blood flow and the mind-muscle connection.
Why Should You Be Doing Glute Activation?
Throughout our day, especially if you have a job where you sit a lot, sitting too long can make the muscles around your hips tight. This can make your glute muscles weak and stiff – a problem some people call gluteal amnesia. When this happens, your glutes become less active, so the muscles in your thighs and hips have to work harder to compensate for the weakened glutes. Strong glute muscles are not only aesthetically pleasing, they also keep your back healthy and supported.
It Creates a Strong Muscle-Mind Connection
Glute activation strengthens the connection between your brain and muscles, helping you engage your glutes more effectively during all major lifts, rather than primarily using your legs.
Sustains Muscle Engagement
The strong muscle-mind connection achieved through glute activation allows you to contract your glutes continuously without losing tension.
Improves Core and Back Stability
When your glutes are properly activated, they help maintain the alignment and stability of your core and back. This support is crucial not only for performing exercises safely but also for maintaining good posture and reducing the risk of back pain.
Strengthening your glutes through activation exercises ensures that your body moves more effectively during workouts.
Increases Blood Flow
Activating your glutes increases blood flow to these muscles, making them more prominent and engaged during compound exercises.
Reduces Injury Risks
Warming up your glutes before intense activities can significantly decrease the likelihood of injuries.
Example of the Glute Activation Routine
To perform this routine, all you need is a band. We recommend the X Bands, available at the Fitnello Fitness Studio. Complete this routine twice, totaling 10 minutes, before any lower body workout you have planned:
Banded Reverse Lunges
Banded Squats
Banded Squats with Kickback
Side-to-Side Banded Hops
Donkey Kicks
Straight Leg Lifts
Diagonal Leg Lifts
Bent Leg Pulses
“You might think it’s a waste of time because it does take a good 15-20 minutes to properly activate your glutes. But trust me, it’s not a waste of time. You actually get a much more effective training session overall because once you start your first compound move, your glutes are ready to go.”
Elina
Head Coach of FITNELLO