{"id":44582,"date":"2022-07-07T18:12:07","date_gmt":"2022-07-07T18:12:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=44582"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"glute-activation-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/glute-activation-workout\/","title":{"rendered":"Glute Activation Workout To Fire Up Your Muscles"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#How_Does_Glute_Activation_Work\" >How Does Glute Activation Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#Why_Is_Glute_Activation_Important\" >Why Is Glute Activation Important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#Should_You_Do_Glute_Activation_Before_Workout\" >Should You Do Glute Activation Before Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#Glute_Activation_Exercises_Before_Workout\" >Glute Activation Exercises Before Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Glute activation refers to the process of waking up your glutes in order to help them work properly during exercise. This is often done with specific exercises and stretches that target the gluteal muscles. <\/span><span style=\"font-weight: 400;\">Glute activation is important because strong, powerful glutes are key for everything from squats and deadlifts to sprinting and jumping. Think of it as getting your glutes ready for action (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5530111\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Glute_Activation_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Glute_Activation_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_Glute_Activation_Work\"><\/span><strong>How Does Glute Activation Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few different ways to <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">fire up your muscles<\/a>, but glute activation <a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\">exercises<\/a> are those that target all 3 of the main muscles in the area: the gluteus Maximus, medius, and minimus.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without getting too nerdy, here&#8217;s what you need to know about each muscle and why it&#8217;s important:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gluteus maximus is the largest muscle in the area and is responsible for hip extension (think: moving your leg back behind you).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gluteus medius and minimus are smaller muscles that attach to the side of the hip and help with stabilizing the hip and keeping the legs from moving too far out to the side.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that you know a little bit more about the <a href=\"https:\/\/betterme.world\/articles\/bench-workouts\/\">muscles<\/a> we&#8217;re targeting, you might wonder why glute activation is so important.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">Resistance Band Exercise For Legs And Glutes: Best Band Workouts For Your Glutes And Leg Muscles<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Glute_Activation_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-44591 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626-1024x576.png\" alt=\"glute activation workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Glute_Activation_Important\"><\/span><strong>Why Is Glute Activation Important?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few reasons why glute <a href=\"https:\/\/betterme.world\/articles\/how-to-improve-grip-strength\/\">activation<\/a> is key, especially if you&#8217;re someone who works out regularly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, if your glutes aren&#8217;t firing properly, you&#8217;re more likely to injure yourself. This is because other muscles would have to pick up the slack, which could lead to strain or tears (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28147703\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, glute activation can help <a href=\"https:\/\/betterme.world\/articles\/horseback-riding-exercise\/\">improve your performance<\/a>. Strong glutes are key for things like sprinting, jumping, and lifting heavy weights (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28147703\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, glute activation can help alleviate pain in the lower back and knees. Weak glutes can often lead to imbalances in the body, which can put extra strain on these areas (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28147703\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Glute_Activation_Workout\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Glute_Activation_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-44590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1024x576.png\" alt=\"glute activation workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Do_Glute_Activation_Before_Workout\"><\/span><strong>Should You Do Glute Activation Before Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you should definitely do some sort of glute activation before your workout. This will help ensure that your muscles are properly fired up and ready to go.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Activation_Exercises_Before_Workout\"><\/span><strong>Glute Activation Exercises Before Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"color: #ff0000;\"><strong>This glute activation workout by BetterMe<\/strong><\/span><span style=\"font-weight: 400;\"> will help get your muscles <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">ready for action<\/a>. It includes a variety of exercises which target all 3 of the main muscles in your butt:\u00a0<\/span><\/p>\n<p><iframe title=\"Glute activation workout \ud83d\udd25\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/1H-nbTxHPTs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Simple, yet effective, this workout can be done anywhere and doesn&#8217;t require any equipment. It will help warm up your muscles and get your body ready for a more <a href=\"https:\/\/betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/\">intense workout<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;d like to try a glute activation band workout, here are a few exercises to get you started:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Band squats with backward reach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded side steps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded donkey kicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded clam shells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fire hydrants with band resistance\u00a0<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/glute-bridge-vs-hip-thrust\/\">Glute Bridge Vs Hip Thrust: Which One Is The Ultimate Butt-Sculpting Move?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Glute_Activation_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-44592 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-1024x576.png\" alt=\"glute activation workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Glute <a href=\"https:\/\/betterme.world\/articles\/anaerobic-exercise-vs-aerobic-exercise\/\">activation is important<\/a> for everything from preventing injury to improving performance. Glute activation exercises are those that target all 3 of the main muscles in the <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\">area<\/a>. Try the 5-minute glute activation workout from BetterMe to start you off.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Glute_Activation_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Glute activation refers to the process of waking up your glutes in order to help them work properly during exercise. This is often done with specific exercises and stretches that target the gluteal muscles. Glute activation is important because strong, powerful glutes are key for everything from squats and deadlifts to sprinting and jumping. Think [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":44596,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"coauthors":[122],"class_list":["post-44582","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glute Activation Workout To Fire Up Your Muscles - BetterMe<\/title>\n<meta name=\"description\" content=\"The right \u2605 GLUTE ACTIVATION WORKOUT \u27a4 can warm your muscles and prepare you for your actual workout. Find out what to do to get your muscles fired up and flexible.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Glute Activation Workout To Fire Up Your Muscles\" \/>\n<meta property=\"og:description\" content=\"The right \u2605 GLUTE ACTIVATION WORKOUT \u27a4 can warm your muscles and prepare you for your actual workout. Find out what to do to get your muscles fired up and flexible.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d\"},\"headline\":\"Glute Activation Workout To Fire Up Your Muscles\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\"},\"wordCount\":641,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg\",\"articleSection\":[\"Butt Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Glute activation refers to the process of waking up your glutes in order to help them work properly during exercise. This is often done with specific exercises and stretches that target the gluteal muscles. <\/span><span style=\\\"font-weight: 400;\\\">Glute activation is important because strong, powerful glutes are key for everything from squats and deadlifts to sprinting and jumping. Think of it as getting your glutes ready for action (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5530111\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Does Glute Activation Work?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are a few different ways to <a href=\\\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\\\">fire up your muscles<\/a>, but glute activation <a href=\\\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\\\">exercises<\/a> are those that target all 3 of the main muscles in the area: the gluteus Maximus, medius, and minimus.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Without getting too nerdy, here's what you need to know about each muscle and why it's important:<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The gluteus maximus is the largest muscle in the area and is responsible for hip extension (think: moving your leg back behind you).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The gluteus medius and minimus are smaller muscles that attach to the side of the hip and help with stabilizing the hip and keeping the legs from moving too far out to the side.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Now that you know a little bit more about the <a href=\\\"https:\/\/betterme.world\/articles\/bench-workouts\/\\\">muscles<\/a> we're targeting, you might wonder why glute activation is so important.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glut ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\",\"name\":\"Glute Activation Workout To Fire Up Your Muscles - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The right \u2605 GLUTE ACTIVATION WORKOUT \u27a4 can warm your muscles and prepare you for your actual workout. Find out what to do to get your muscles fired up and flexible.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Butt Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/butt-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Glute Activation Workout To Fire Up Your Muscles\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d\",\"name\":\"Jeremy Mukhwana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"caption\":\"Jeremy Mukhwana\"},\"description\":\"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Glute Activation Workout To Fire Up Your Muscles - BetterMe","description":"The right \u2605 GLUTE ACTIVATION WORKOUT \u27a4 can warm your muscles and prepare you for your actual workout. Find out what to do to get your muscles fired up and flexible.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/glute-activation-workout\/","og_locale":"en_US","og_type":"article","og_title":"Glute Activation Workout To Fire Up Your Muscles","og_description":"The right \u2605 GLUTE ACTIVATION WORKOUT \u27a4 can warm your muscles and prepare you for your actual workout. Find out what to do to get your muscles fired up and flexible.","og_url":"https:\/\/betterme.world\/articles\/glute-activation-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d"},"headline":"Glute Activation Workout To Fire Up Your Muscles","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/"},"wordCount":641,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg","articleSection":["Butt Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Glute activation refers to the process of waking up your glutes in order to help them work properly during exercise. This is often done with specific exercises and stretches that target the gluteal muscles. <\/span><span style=\"font-weight: 400;\">Glute activation is important because strong, powerful glutes are key for everything from squats and deadlifts to sprinting and jumping. Think of it as getting your glutes ready for action (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5530111\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How Does Glute Activation Work?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are a few different ways to <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">fire up your muscles<\/a>, but glute activation <a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\">exercises<\/a> are those that target all 3 of the main muscles in the area: the gluteus Maximus, medius, and minimus.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Without getting too nerdy, here's what you need to know about each muscle and why it's important:<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The gluteus maximus is the largest muscle in the area and is responsible for hip extension (think: moving your leg back behind you).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The gluteus medius and minimus are smaller muscles that attach to the side of the hip and help with stabilizing the hip and keeping the legs from moving too far out to the side.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Now that you know a little bit more about the <a href=\"https:\/\/betterme.world\/articles\/bench-workouts\/\">muscles<\/a> we're targeting, you might wonder why glute activation is so important.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glut ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/","url":"https:\/\/betterme.world\/articles\/glute-activation-workout\/","name":"Glute Activation Workout To Fire Up Your Muscles - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"The right \u2605 GLUTE ACTIVATION WORKOUT \u27a4 can warm your muscles and prepare you for your actual workout. Find out what to do to get your muscles fired up and flexible.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/glute-activation-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2086397140.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/glute-activation-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Butt Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/butt-workouts\/"},{"@type":"ListItem","position":5,"name":"Glute Activation Workout To Fire Up Your Muscles"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44582","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=44582"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44582\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/44596"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=44582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=44582"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=44582"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=44582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}