7 Effective Glute Activation Exercises to Strengthen Your Lower Body

Give your glutes the attention they deserve with these activation exercises that enhance both the flexibility and strength of your lower-body muscles, elevating your glute workouts to new levels.

“When the hips, knees, and ankles demonstrate proper mobility, glute activation and engagement can be better achieved, leading to enhanced results,” explains Kelsey Wells, a personal trainer with the Sweat app. “Without sufficient mobility, your body might rely on other muscle groups, like your lower back or quadriceps, potentially causing imbalances or even leading to injuries.”

From warm-up to cool down, these glute activation exercises are indispensable in obtaining a more agile and powerful lower body.

Join In

For those participating in our October 2024 Movement of the Month Club, these exercises are included in week one’s routine. Perform one exercise each day from Monday through Sunday for 60 seconds (or 30 seconds per side). Aim to complete a total of three rounds.

You can also join Wells for a full-length workout provided below. Carry out each of the seven exercises for the prescribed duration, allowing for 15 seconds of rest between movements, completing three rounds in total.

Your Glute Activation Exercises

1. Squat and Extend

This exercise enhances flexibility and strength in the lower body while promoting core stability and shoulder flexibility through an overhead extension.

1. Stand with your feet slightly wider than shoulder-width apart.
2. Bend your hips and knees, lowering your body while ensuring that your knees remain aligned with your toes. Go down until your thighs are just below parallel to the floor, keeping your back at a 45 to 90-degree angle from your hips.
3. Position your hands on the tops of your feet, tucking your fingers under your toes to form your starting position.
4. Take a deep breath in. As you exhale, straighten your legs by extending your knees and lifting your hips while maintaining a straight back and your fingertips beneath your toes.
5. Hold this stretch for three seconds, feeling the tension in your hamstrings. With each exhale, try to straighten your legs further to deepen the stretch.
6. Inhale again, and as you exhale, bend your knees and lower your hips back to the starting position.
7. Keep repeating for 45 seconds, focusing on your form and increasing the stretch with each repetition.

2. Downward Facing Dog and Calf Pump

This combination effectively stretches your hamstrings and lower back while activating your calves, thereby improving flexibility and blood circulation in your lower legs.

1. Place both hands on a mat, slightly wider than shoulder-width apart. Set your feet together behind you, resting on the balls of your feet in a push-up position.
2. Maintain a neutral spine and engage your core, raising your hips toward the ceiling to create an inverted V-shape with your body.
3. With your knees slightly bent, press your heels down into the mat while tilting your tailbone upward to deepen the stretch.
4. For the calf pump, bend your left knee slightly, lifting your left heel off the floor while depressing your right heel firmly into the mat.
5. Switch by bending your right knee and pressing down with your left heel. Alternate between right and left calf pumps for 45 seconds.

3. Squat and Reach

This squat effectively engages the entire lower body and core, while the reach enhances the benefits for the upper back and shoulders, improving posture and upper body flexibility.

1. Stand with your feet slightly wider than shoulder-width apart, hands at your sides. Engage your core by gently drawing your ribs toward your hips.
2. Inhale, then lower your body by bending at your hips and knees until your thighs are parallel to the floor (or lower if you feel comfortable).
3. Exhale, distributing your weight evenly through your feet as you place one hand on the ground and lift the opposite arm towards the sky while remaining in a deep squat.
4. Gently twist towards the extended hand, reaching up toward the sky.
5. Switch sides and continue alternating for 45 seconds.

4. Alternating Knee Hug

This dynamic exercise improves lower body flexibility and promotes circulation, while also relieving tension in the lower back and hips.

1. Stand with feet slightly wider than shoulder-width apart and hands by your sides.
2. Bend one knee and bring it toward your chest, using both hands to gently pull it closer.
3. Press the bent knee closer to your chest and face to intensify the stretch.
4. Return the bent leg to the floor.
5. Shift to the opposite leg, pulling it toward your chest, and repeat the stretch.
6. Alternate legs for 45 seconds.

5. Kneeling Hip Flexor Stretch

This stretch focuses on increasing flexibility in the hip flexors and quadriceps, which can help alleviate tightness caused by prolonged sitting and improve pelvic alignment.

1. Start in a kneeling position. Step forward significantly with your right leg into a low lunge, ensuring that your left knee aligns over your ankle and does not surpass your toes.
2. Keep your torso upright and gently push your hips forward to feel a stretch in the front of your right thigh.
3. Hold for 30 seconds, concentrating on steady, controlled breaths.
4. Switch sides, bringing your right leg forward for another 30 seconds.

6. Pigeon Pose

This yoga position provides a deep stretch for the hip rotators and the iliotibial (IT) band, which is essential for preventing lower back pain and enhancing lower body mobility.

1. Begin in a tabletop position on your hands and knees.
2. Draw your right knee forward, placing it behind your right wrist, and angle your right shin across the mat, positioning your right foot in front of your left hip.
3. Extend your left leg straight back while ensuring your hips are square to the floor, resting the top of your left foot on the mat.
4. Inhale as you lengthen your spine and lift your chest while keeping your hands on the mat for support.
5. Exhale as you lower your torso forward, placing your forearms or forehead on the mat depending on your flexibility, extending your arms ahead of you.
6. Hold this pose for 30 seconds, focusing on releasing tension in your hips.
7. To exit, raise your torso and gently return to the tabletop position.
8. Repeat on the other side by bringing your left knee forward and extending your right leg back.

7. Supine Glute Stretch

Known as the figure four stretch, this exercise effectively targets the glutes and piriformis, vital for relieving sciatic discomfort and increasing flexibility in the hip joints.

1. Lie on your back with your knees bent and feet hip-width apart.
2. Rotate your right leg, placing your right ankle on your left thigh, just above the knee.
3. Gently pull your left knee towards your chest, holding the back of your left thigh with both hands.
4. Hold the stretch for 30 seconds, taking deep breaths to relax into it.
5. With each exhale, bring your left knee closer to your chest while lightly pressing your right elbow against your right knee to enhance the stretch, ensuring your spine remains neutral and your tailbone grounded.
6. After stretching the right side, switch legs and repeat on the opposite side.