8 Glute Activation Exercises

Effective glute activation workouts are integral to preparing your muscles for a successful and injury-free exercise session. Here are some of the best glute activation exercises to include in your routine:

1. Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, engaging your glutes and core. Squeeze your glutes at the top and then lower your hips back down. Preform 10 reps x 3 sets. (Watch Training Video)

2. Clamshells: Lie on your side with your knees bent at a 90-degree angle. Keep your feet together and open your knees while keeping your feet touching. Focus on using your glutes to lift your top knee. Close your knees and repeat on both sides. Preform 10 reps x 3 sets each side. (Watch Training Video)

3. Fire Hydrants: Start on all fours. Lift one leg out to the side while keeping the knee bent at 90 degrees. Focus on using your glutes to lift your leg and avoid arching your back. Lower the leg and repeat on both sides. Preform 10 reps x 3 sets each side. (Watch Training Video)

4. Donkey Kicks: Begin on all fours. Keeping your knee bent, lift one leg toward the ceiling while maintaining a 90-degree angle. Squeeze your glutes at the top of the movement and then lower the leg. Repeat on both sides. Preform 10-15 reps x 3 sets each side. (Watch Training Video)

5. Resistance Band Walks: Place a resistance band around your thighs, just above the knees. Take small steps to the side while maintaining tension on the band. Focus on pushing your knees outward against the band. Preform 10 reps x 3 sets each side. (Watch Training Video)

6. Banded Glute Bridges: Perform glute bridges with a resistance band placed just above your knees. The band adds extra resistance and helps activate your glutes even more. Preform 10-12 reps x 3 sets. (Watch Training Video) 

7. Single-Leg Glute Bridges: Similar to regular glute bridges, but lift one leg off the ground while performing the movement. This increases the focus on one glute at a time. Preform 10-12 reps x 3 sets each side.  (Watch Training Video)

8. Hip Thrusts: Use a bench or step to rest your upper back. Roll a barbell or place a weight on your hips. Lower your hips toward the ground and then drive them up, squeezing your glutes at the top. Preform 10-15 reps x 3 sets. (Watch Training Video)

Perform these exercises as part of your warm-up or at the beginning of your workout to activate and engage your glutes.

Focusing on proper form and consciously contracting your glutes during these movements will set the stage for more effective and efficient workouts, helping you maximize muscle engagement and minimize the risk of injury.