{"id":47490,"date":"2022-11-15T20:05:27","date_gmt":"2022-11-15T20:05:27","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47490"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"glute-activation-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/glute-activation-exercises\/","title":{"rendered":"10 Glute Activation Exercises To Warm Up With Before Your Lower Body Workout"},"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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#What_Is_Glute_Activation\" >What Is Glute Activation?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Establishing_A_Mind-Muscle_Connection\" >Establishing A Mind-Muscle Connection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Improving_Posture\" >Improving Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Encourage_Proper_Form\" >Encourage Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Reducing_The_Risk_Of_Injury\" >Reducing The Risk Of Injury<\/a><\/li><\/ul><\/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-exercises\/#Which_Exercises_Activate_Glutes_The_Most\" >Which Exercises Activate Glutes The Most?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Glute_Bridge_With_Resistance_Band\" >Glute Bridge With Resistance Band<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Fire_Hydrant_With_Resistance_Band\" >Fire Hydrant With Resistance Band<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Hip_Thrust_With_Resistance_Band\" >Hip Thrust With Resistance Band<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Clam_Shell_With_Resistance_Band\" >Clam Shell With Resistance Band<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Donkey_Kick_With_Resistance_Band\" >Donkey Kick With Resistance Band<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Crab_Walk_With_Resistance_Band\" >Crab Walk With Resistance Band<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Bird_Dog_With_Resistance_Band\" >Bird Dog With Resistance Band<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Side_Plank_With_Leg_Lift\" >Side Plank With Leg Lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Standing_Abductor_Raise\" >Standing Abductor Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Squats_With_Resistance_Band\" >Squats With Resistance Band<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#How_Long_Should_Your_Glute_Activation_Be\" >How Long Should Your Glute Activation Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Can_I_Perform_Glute_Activation_Exercises_Every_Day\" >Can I Perform Glute Activation Exercises Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Can_Glute_Activation_Workout_Be_Done_As_A_Standalone_Workout\" >Can Glute Activation Workout Be Done As A Standalone Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Did you know that your glutes are the largest muscle group in your body? They comprise the gluteus minimus, medius, and maximus muscles, which attach to your pelvis, femur (thigh bone), and sacrum (tailbone) (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">Given their size and placement in the body, it\u2019s no wonder that strong glutes are essential for so many movements, including walking, running, jumping, and climbing. <\/span><span style=\"font-weight: 400;\">Unfortunately, due to our sedentary lifestyles and the amount of time we spend sitting (at a desk, in a car, or on the couch), our glutes can become \u201cinactive\u201d or \u201clazy.\u201d This can lead to imbalances in the muscles and even pain in the lower back, hips, and knees. <\/span><span style=\"font-weight: 400;\">Hitting a lower-body-focused workout with weak or inactive glutes can further aggravate these issues. That\u2019s why it\u2019s important to do a few glute activation exercises before diving into your lower-body workout routine.\u00a0<\/span><span style=\"font-weight: 400;\">These exercises \u201cwake up\u201d the muscles and get them firing properly so that you can train with proper form and technique, and avoid injury. <\/span><span style=\"font-weight: 400;\">Read on to find out more about glute activation and the best exercises to do before your lower-body workout!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Glute_Activation_Exercises\" 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<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Glute_Activation\"><\/span><strong>What Is Glute Activation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Glute activation is the process of \u201cwaking up\u201d the glute muscles so that they can fire properly during exercise. When the glutes are inactive or dysfunctional, other muscles have to pick up the slack (often leading to injury) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6670060\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think about it this way: if your biceps are weak, they\u2019re not going to be able to do their share of the work when you\u2019re doing a chin-up. As a result, your back and shoulders will have to work overtime. The same is true for the glutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If they\u2019re not firing properly, the muscles in your lower back and hamstrings will have to pick up the slack. This can lead to imbalances, pain, and injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6670060\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">glute activation workouts<\/a> work? Yes, they do. These exercises place emphasis on the glutes, forcing them to fire and \u201cturn on.\u201d This sets you up for a successful, safe, and balanced lower-body workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7039033\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s not all; glute activation exercises offer a few other benefits such as:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Establishing_A_Mind-Muscle_Connection\"><\/span><strong>Establishing A Mind-Muscle Connection<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A mind-muscle connection is key for targeted muscle growth (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-015-3305-7\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6615069\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). To effectively build a muscle, you need to be able to recruit and activate it. This is where the mind-muscle connection comes in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you can picture the muscle working as you perform an exercise (i.e., you have a mental image of the muscle contracting), you\u2019re more likely to activate and recruit it. This, in turn, will lead to better muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you want strong and shapely <a href=\"https:\/\/betterme.world\/articles\/glute-bridge-vs-hip-thrust\/\">glutes<\/a>, focusing on the mind-muscle connection is essential.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Glute_Activation_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32602 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1024x576.jpg\" alt=\"how to tighten core\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/squats-workout-plan\/\"><i>The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Posture\"><\/span><strong>Improving Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you spend a lot of time sitting (at a desk, in a car, on the couch), then you\u2019re probably familiar with \u201ctext neck\u201d and lower back pain. These are both signs of poor posture (<\/span><a href=\"https:\/\/journals.lww.com\/spinejournal\/Abstract\/2021\/05010\/Association_Between_Text_Neck_and_Neck_Pain_in.5.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Posture\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that activating your glutes can help improve your posture (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Gluteus_Maximus\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). When the glutes are weak or inactive, they can cause the pelvis to tilt forward. This places extra strain on the lower back, leading to pain and poor posture (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6670060\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But when the glutes are strong and firing properly, they help keep the pelvis in a neutral position. This takes the pressure off the lower back and can help improve your posture.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Encourage_Proper_Form\"><\/span><strong>Encourage Proper Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Form is key when it comes to any type of <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">exercise<\/a> (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). But it\u2019s especially important when doing lower-body exercises such as squats, lunges, and deadlifts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the glutes are not firing properly, your form will suffer. For example, if you\u2019re doing a squat and your glutes are not firing, you may lean too far forward. This puts extra strain on the knees and lower back, which can lead to pain or injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, improper form results in not getting the full benefit of the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But when the glutes are firing properly, they help you maintain proper form. This allows you to get the most out of your workout and avoid pain or injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reducing_The_Risk_Of_Injury\"><\/span><strong>Reducing The Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we mentioned, weak or inactive glutes can lead to imbalances in the muscles and joints. When the glutes are not firing properly, other muscles (usually in the lower back and hamstrings) have to pick up the slack. This can lead to imbalances and eventually pain or injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7727410\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But when the glutes are strong and firing properly, they help increase mobility and stability in the hips and knees (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5963550\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This, in turn, reduces the risk of injury.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Glute_Activation_Exercises\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Glute_Activation_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32601 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1024x576.jpg\" alt=\"glute activation exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Exercises_Activate_Glutes_The_Most\"><\/span><strong>Which Exercises Activate Glutes The Most?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we\u2019ve covered the benefits of glute activation, let\u2019s take a look at some of the best exercises to do before your <a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\">lower-body workout<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridge_With_Resistance_Band\"><\/span><strong>Glute Bridge With Resistance Band<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop a resistance band around your lower thighs just above your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your feet flat on the ground and shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to raise your hips off the ground until your thighs and torso are in line with each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement and hold for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your hips back to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Fire_Hydrant_With_Resistance_Band\"><\/span><strong>Fire Hydrant With Resistance Band<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with a resistance band looped around your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back flat and brace your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your left leg to the side, keeping your thigh parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement and hold for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your leg back to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Hip_Thrust_With_Resistance_Band\"><\/span><strong>Hip Thrust With Resistance Band<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with a resistance band looped around your thighs just above your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet flat on the ground and shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back against a bench or chair and place your upper back and head on the seat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and push through your heels to raise your hips off the ground until your thighs and torso are in line with each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement and hold for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your hips back to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Glute_Activation_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Clam_Shell_With_Resistance_Band\"><\/span><strong>Clam Shell With Resistance Band<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay on your right side with a resistance band looped around your thighs just above your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend both knees, stacking your feet one on top of the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your feet touching, raise your left knee as high as you can without moving your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement and hold for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your leg back to the starting position and repeat. Turn around and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Donkey_Kick_With_Resistance_Band\"><\/span><strong>Donkey Kick With Resistance Band<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with a resistance band looped around your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back flat and brace your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your left leg behind you, keeping your thigh parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement and hold for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your leg back to the starting position and repeat. Turn around and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Crab_Walk_With_Resistance_Band\"><\/span><strong>Crab Walk With Resistance Band<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop a resistance band around your lower things, just above your knees. Bend at your hips and knees to form a half-squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your feet shoulder-width apart, step your right foot to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow with your left foot, keeping your feet in the same position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue moving sideways until you\u2019ve gone as far as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn around and crabwalk in the other direction.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\"><i>Glute Activation Workout To Fire Up Your Muscles<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Glute_Activation_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"glute activation exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bird_Dog_With_Resistance_Band\"><\/span><strong>Bird Dog With Resistance Band<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with a resistance band looped around your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back flat and brace your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your left leg behind you, keeping your thigh parallel to the ground. At the same time, raise your right arm in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and core at the top of the movement and hold for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower <a href=\"https:\/\/betterme.world\/articles\/coordination-exercises\/\">your leg<\/a> and arm back to the starting position and repeat. Turn around and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Side_Plank_With_Leg_Lift\"><\/span><strong>Side Plank With Leg Lift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your right side with your feet stacked on top of each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prop yourself up on your right elbow and raise your hips off the ground, keeping your body in a straight line from head to toe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and lift your left leg off the ground, keeping it in line with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 seconds, then slowly lower your leg back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Abductor_Raise\"><\/span><strong>Standing Abductor Raise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and a resistance band looped around your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and keep your legs straight as you raise your left leg out to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement and hold for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your leg back to the starting position and repeat. Turn around and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Squats_With_Resistance_Band\"><\/span><strong>Squats With Resistance Band<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and a resistance band looped around your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips and knees to lower your body into a squatting <a href=\"https:\/\/betterme.world\/articles\/yoga-for-knee-strength\/\">position<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and your core braced as you push through your heels to return to the starting position. Repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Glute_Activation_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32586 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1-1024x576.jpg\" alt=\"glute activation exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_Your_Glute_Activation_Be\"><\/span><strong>How Long Should Your Glute Activation Be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ideally, you should spend about 10 minutes performing glute activation exercises before your lower body workout. This will help ensure that your muscles are properly warmed up and ready to work. If you\u2019re short on time, aim for 2-3 sets of each exercise, with 10-15 repetitions per set.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keeping your glute activation workout short yet effective will help you save your energy for the main event \u2013 your lower body workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think quality over quantity when it comes to glute activation exercises. Choose a few exercises that target your glutes from different angles and perform them with perfect form.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Perform_Glute_Activation_Exercises_Every_Day\"><\/span><strong>Can I Perform Glute Activation Exercises Every Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no need to perform glute activation <a href=\"https:\/\/betterme.world\/articles\/senior-strength-exercises\/\">exercises<\/a> every day. Doing so could actually lead to overuse injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, focus on performing them 1-2 times per week, either before your lower body workouts or on days when you\u2019re not training your legs. This will help ensure that your muscles are properly rested and ready to work when it\u2019s time to train.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Glute_Activation_Workout_Be_Done_As_A_Standalone_Workout\"><\/span><strong>Can Glute Activation Workout Be Done As A Standalone Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can perform a glute activation <a href=\"https:\/\/betterme.world\/articles\/dancing-workouts-for-fun\/\">workout<\/a> on its own. This could be a great option if you\u2019re short on time or if you just want to focus on improving mobility and range of motion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply choose 3-4 exercises from the list above and perform 2-3 sets of 10-15 repetitions.\u00a0<\/span><\/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 activation exercises are a crucial part of any lower-body workout routine. By performing these exercises before your workout, you can help <a href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/\">prevent injuries<\/a> and ensure that your muscles are properly warmed up and ready to work.<\/span><\/p>\n<p>&nbsp;<\/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=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Glute_Activation_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Glute_Activation_Exercises\" 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","protected":false},"excerpt":{"rendered":"<p>Did you know that your glutes are the largest muscle group in your body? They comprise the gluteus minimus, medius, and maximus muscles, which attach to your pelvis, femur (thigh bone), and sacrum (tailbone) (9).\u00a0Given their size and placement in the body, it\u2019s no wonder that strong glutes are essential for so many movements, including [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":47491,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[123],"class_list":["post-47490","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"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>10 Glute Activation Exercises To Warm Up With Before Your Lower Body Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Not sure what \u2605 GLUTE ACTIVATION EXERCISES \u27a4 to do before your lower body workout? Check out our top 10 list of the best moves to get your glutes fired up and ready to go!\" \/>\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-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Glute Activation Exercises To Warm Up With Before Your Lower Body Workout\" \/>\n<meta property=\"og:description\" content=\"Not sure what \u2605 GLUTE ACTIVATION EXERCISES \u27a4 to do before your lower body workout? Check out our top 10 list of the best moves to get your glutes fired up and ready to go!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/\" \/>\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\/11\/shutterstock_1727599258-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\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=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 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-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/55fd3d266e70cbd80aac312eed0dfb05\"},\"headline\":\"10 Glute Activation Exercises To Warm Up With Before Your Lower Body Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/\"},\"wordCount\":2001,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1727599258-scaled.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Did you know that your glutes are the largest muscle group in your body? They comprise the gluteus minimus, medius, and maximus muscles, which attach to your pelvis, femur (thigh bone), and sacrum (tailbone) (<\/span><a href=\\\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Given their size and placement in the body, it\u2019s no wonder that strong glutes are essential for so many movements, including walking, running, jumping, and climbing. <\/span><span style=\\\"font-weight: 400;\\\">Unfortunately, due to our sedentary lifestyles and the amount of time we spend sitting (at a desk, in a car, or on the couch), our glutes can become \u201cinactive\u201d or \u201clazy.\u201d This can lead to imbalances in the muscles and even pain in the lower back, hips, and knees. <\/span><span style=\\\"font-weight: 400;\\\">Hitting a lower-body-focused workout with weak or inactive glutes can further aggravate these issues. That\u2019s why it\u2019s important to do a few glute activation exercises before diving into your lower-body workout routine.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">These exercises \u201cwake up\u201d the muscles and get them firing properly so that you can train with proper form and technique, and avoid injury. <\/span><span style=\\\"font-weight: 400;\\\">Read on to find out more about glute activation and the best exercises to do before your lower-body workout!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Glute Activation?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Glute activation is the process of \u201cwaking up\u201d the glute muscles so that they can fire properly during exercise. 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They comprise the gluteus minimus, medius, and maximus muscles, which attach to your pelvis, femur (thigh bone), and sacrum (tailbone) (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">Given their size and placement in the body, it\u2019s no wonder that strong glutes are essential for so many movements, including walking, running, jumping, and climbing. <\/span><span style=\"font-weight: 400;\">Unfortunately, due to our sedentary lifestyles and the amount of time we spend sitting (at a desk, in a car, or on the couch), our glutes can become \u201cinactive\u201d or \u201clazy.\u201d This can lead to imbalances in the muscles and even pain in the lower back, hips, and knees. <\/span><span style=\"font-weight: 400;\">Hitting a lower-body-focused workout with weak or inactive glutes can further aggravate these issues. That\u2019s why it\u2019s important to do a few glute activation exercises before diving into your lower-body workout routine.\u00a0<\/span><span style=\"font-weight: 400;\">These exercises \u201cwake up\u201d the muscles and get them firing properly so that you can train with proper form and technique, and avoid injury. <\/span><span style=\"font-weight: 400;\">Read on to find out more about glute activation and the best exercises to do before your lower-body workout!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Glute Activation?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Glute activation is the process of \u201cwaking up\u201d the glute muscles so that they can fire properly during exercise. 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