Understanding the importance of glute activation cannot be understated. Our glutes not only shape our physique but are essential for functional movement, supporting our lower back, and preventing injuries. Kelsey Wells, a seasoned personal trainer known for her effective workouts on the Sweat app, highlights how crucial mobility in our hips, knees, and ankles is for achieving proper glute engagement. When these areas are stiff or tight, we often rely on our lower back or quadriceps to do the heavy lifting, which can lead to muscle imbalances and potential injuries over time. That’s where focused activation exercises come in.
Whether you’re just starting your fitness journey or you’re a seasoned athlete, glute activation is essential to enhance overall strength and flexibility. By committing to these exercises, you’re not just preparing your body’s muscles for movement; you are laying down the groundwork for more effective lower-body workouts. From warm-up to cool down, these activation movements can transform your fitness routine into a powerhouse of energy and vitality. Let’s dive into some key exercises that are not only vital but also doable for everyone.
For those of you part of our October 2024 Movement of the Month Club, you’re in for a treat! These glute activation exercises will be part of a fun and transformative week one routine. We recommend that you perform one exercise each day, Monday through Sunday, for 60 seconds (or 30 seconds per side) as you work through a total of three rounds.
If you’re looking for a more comprehensive workout, join Kelsey Wells for a full-length session that incorporates all seven exercises listed below. Spend the prescribed duration on each movement while taking a quick 15-second break in between to catch your breath. Aim for three rounds and feel the burn!
Now, let’s get to the juicy part—the exercises themselves.
### 1. Squat and Extend
This exercise is significant for developing flexibility and strength across your lower body while helping to stabilize your core and open up your shoulders.
1. Stand with your feet positioned slightly wider than shoulder-width apart.
2. Lower your body by bending your hips and knees, ensuring that your knees stay aligned with your toes. Aim to go down until your thighs are just below parallel to the ground, keeping your back at a comfortable angle between 45 and 90 degrees.
3. Place your hands on the tops of your feet, tucking your fingers under when you’re ready to start.
4. Take a deep breath in. As you exhale, straighten your legs by extending your knees and lifting your hips while keeping a straight back and your fingertips under your toes.
5. Hold this stretch for three seconds, feeling the satisfying tension in your hamstrings. With each exhale, try to straighten your legs a little more to deepen that stretch.
6. Inhale once more, and as you exhale, bend your knees and lower your hips back to the starting position.
7. Repeat for 45 seconds, focusing on maintaining good form and pushing a little deeper into the stretch with each repetition.
### 2. Downward Facing Dog and Calf Pump
This dynamic combo stretches your hamstrings and lower back while activating the calves, promoting blood circulation in your lower legs.
1. Get down on a mat, placing both hands slightly wider than shoulder-width apart. Your feet should be together behind you, resting on the balls of your feet similar to a push-up position.
2. Maintain a neutral spine while engaging your core to lift your hips towards the ceiling, creating that characteristic inverted V-shape with your body.
3. With slightly bent knees, press your heels down into the mat while tilting your tailbone upward to deepen the stretch.
4. For the calf pump section, bend your left knee slightly, lifting your left heel off the floor while pressing your right heel into the mat.
5. Alternate by bending your right knee and pressing down with your left heel, continuing to switch for 45 seconds.
### 3. Squat and Reach
This exercise activates your entire lower body and core. Add in the reach, and you’re also giving your upper back a workout, improving posture along the way.
1. Stand tall with your feet slightly wider than shoulder-width and arms relaxed by your side. Engage your core by gently drawing your ribs toward your hips.
2. Inhale deeply and lower your body, bending at the hips and knees until your thighs are parallel to the floor.
3. Exhale as you place one hand on the ground, lifting the opposite arm towards the sky while staying in a deep squat.
4. Gently twist towards the lifted arm, reaching toward the ceiling.
5. Switch sides and continue alternating for 45 seconds.
### 4. Alternating Knee Hug
This dynamic stretch is all about improving lower body flexibility and enhancing circulation while relieving tension in the lower back and hips.
1. Stand with your feet slightly wider than shoulder-width and arms relaxed at your sides.
2. Bend one knee and bring it towards your chest, using both hands to gently pull it closer.
3. Press the knee closer to your chest and bring your face toward it for an intensified stretch.
4. Return the bent leg back down.
5. Alternate to the opposite leg, pulling it toward your chest.
6. Keep switching legs for 45 seconds.
### 5. Kneeling Hip Flexor Stretch
This stretch is a lifesaver for opening up tight hip flexors and quadriceps, alleviating the discomfort often caused by prolonged sitting—hello, desk jobs!
1. Begin in a kneeling position and step forward with your right leg into a low lunge, ensuring your left knee aligns over your ankle and doesn’t pass your toes.
2. Keep your torso upright and gently push your hips forward until you feel that delicious stretch in the front of your right thigh.
3. Hold this position for 30 seconds, concentrating on steady breaths to maximize the stretch.
4. Switch sides by bringing your left leg forward, holding for another 30 seconds.
### 6. Pigeon Pose
This classic yoga position is fantastic for stretching the hip rotators and iliotibial (IT) band, paving the way for enhanced mobility and lower back pain prevention.
1. Start from a tabletop position with your hands and knees on the mat.
2. Draw your right knee forward, stretching it behind your right wrist and angling your right shin across the mat, placing your right foot in front of your left hip.
3. Extend your left leg straight back, making sure your hips are square to the floor, resting your left foot on the mat.
4. Inhale deeply, lengthening your spine and lifting your chest while keeping your hands on the mat for support.
5. As you exhale, lower your torso forward, either resting on your forearms or forehead on the mat, depending on your flexibility.
6. Hold for 30 seconds, focusing on letting go of any tension in your hips.
7. To exit, gently rise back to the tabletop position and repeat on the other side.
### 7. Supine Glute Stretch
Also known as the figure four stretch, this exercise is perfect for targeting glutes and relieving sciatic discomfort while increasing hip flexibility.
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, grabbing the back of your thigh with both hands.
4. Hold this stretch for 30 seconds, focusing on deep relaxing breaths.
5. With each exhale, draw your left knee closer to your chest, pressing your right elbow lightly against your right knee to enhance the stretch—all while keeping your spine neutral and tailbone grounded.
6. After completing the right side, switch legs and repeat the stretch on the opposite side.
Remember, incorporating these glute activation exercises into your routine is all about building a strong foundation that enhances mobility and performance—whether you’re lifting weights, running, or just moving through your day-to-day activities. You’ve got this!
