One of the most standard concerns we hear is that people can’t get their glutes to work effectively, despite the fact that it’s the body component they want to train the hardest! Have you ever gone to the gym and done squats, lunges, or any other glute-focused exercises only to wake up with painful quadriceps and hamstrings the next day? The glutes serve a crucial function in-body stabilization. Try adding the following four glute activation exercises to the beginning of your workout to get the most out of it and get that booty fire.
HOW TO DO IT:
Lie down on your side, knees bent and feet together. Stretch your lower arm out in front of you and lay your head on it. Make a little gap beneath your bottom waist, straighten your back, and engage your abdominal muscles.
While keeping your hips still, raise your top knee.
Return to the starting position by lowering your knee and repeating the process.
On each side, do 20 reps.
HOW TO DO IT:
Lie on your side with a 90-degree angle between your hips and knees. Stretch your lower arm out in front of you and lay your head on it. Make a little gap beneath your bottom waist, straighten your back, and engage your abdominal muscles.
Raise your top leg while maintaining it bent.
Return to the starting position and repeat.
On each side, do 20 reps.
HOW TO DO IT:
Lie down on your back, knees bent, feet flat on the floor.
Squeeze your glutes and lift your hips all the way up until your shoulders, hips, and knees are all in a straight line.
As you lower back down and repeat, try to keep your glutes switched on.
Do two sets of 20 reps each.
HOW TO DO IT:
Start with your shoulders over your wrists and your hips above your knees in a 4-point kneeling stance.
Then, with your right knee angled out to the side, press your leg out to the side. Make sure your left hip does not fall to the side.
Return your leg to the starting position without allowing it to touch the ground, and then repeat on the other side.
On each side, do 20 reps.
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