Activate Your Glutes


Your glutes are an incredibly large muscle and play a huge part in preventing injury, improving performance and strength and filling out a nice set of jeans.



Simply put, glute activation is waking up your glutes. It makes the connection from your brain to your muscle and gets the muscle fired up and full of blood preparing it for the training session ahead. In my opinion, the best time to do glute activation is prior to any lower body training. It can also be done as an active recovery in-between sets if they are something you have extreme difficulty with lighting up. I have also found it can be a great finisher at the end of a workout to throw in some exercises with a heavier band to really burn them out.



The most common reason people suffer from underactive glutes is due to lifestyle. With many people working desk jobs and sitting down every day for hours on end this is only going to lead to set backs in the weight room. People who spend the majority of the day sitting or driving are simply not using their glutes which then causes them to become lazy, also known as “sleepy glutes”. Remember the old saying – if you don’t use it, you lose it.

Below I have attached a video with my glute activation warm up drill I do prior to any lower body training.

These exercises will get your glutes fired up and prepare you for the torture you are going to give them ahead. Doing these very quick and effective warm up drills will help you move better, feel better and take your training up a notch. I typically tend to do 10 reps on each exercises and anywhere from 1-3 rounds on each.

Give them a go before your next workout and I guarantee you will feel the benefits.