Grow your glutes: glute activation

Everyone talks about squats for building a shapely butt, BUT it won’t get you far if your glutes are not activated! At the start of the year I decided I would always include glute activation and now I would never do without. I have built so much more muscle in only a few months.

Here are two examples of glute activation exercises with bands that I do before every single leg day workout, regardless of whether it is glute focused or not.

You can see from the video that I have placed the band under the knee of the leg kneeling on the ground. With this move remember to kick out as well as up. By turning your foot slightly inward you will feel more action in your glutes as well.

Place the band just above the knees. You can place your feet flat on the floor and do the same move, or you can place your feet as I am. Here the sole of each foot is touching. This can also be known as a frog pump, and can help to better target your glutes.

I do 3 sets of 15-20 each, after foam rolling, at the start of every leg day.

There are many other banded exercises to add into this:

  • Clams
  • Fire hydrants
  • Side steps
  • Monster walk

What I also love about these exercises with the bands is that they can be done as a stand alone at home glute workout. You can put them back to back, or split them up with banded jump squats, pop squats, jumping lunges etc.

Just remember consistency is everything – so make this part of your routine.

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