The glutes can be stronger and bigger thanks to strength training. But if you are doing the right exercises and you still don’t feel the burning in your butt, it could mean that you are not activating your glute at all its angles.
It is difficult for many people to activate the glutes because they have a sedentary lifestyle or they sit all day to work. Not training enough or eating enough to build muscle can also contribute to a lack of glute activation. These muscles have become used to being numb and not participating if they are not used regularly. And, over time, this can lead to big problems.
When gluteal activation is not taking place, two other muscle groups take over the work: the hamstrings and the lumbar paraspinal muscles, which help keep the spine upright. As a consequence, hamstring cramps and back pain can develop.
The importance of activating the glutes
The gluteal muscles are made up of the gluteus maximus, medius and minor . The gluteus maximus is the largest of the three muscles and its main function is to externally extend and rotate the thigh at the hip joint. However, the middle extends laterally to the side of the hip and thigh, and works to abduct the thigh at the hip joint.
Lastly, the smallest muscle in the group is the gluteus minimus which works in conjunction with the middle to abduct the thigh and helps prevent the hips or knees from collapsing inward. Engaging all three muscles will help stabilize your hips, pelvis, and trunk .
Glute activation involves feeling these muscles tighten during an exercise. To do that during large, compound movements like squats and deadlifts, you will first need to warm up your glutes and make sure they are being activated correctly in lighter exercises.
That can mean backtracking a lot in the amount of weight you’re using and the number of reps you’re doing because your hamstrings and back muscles are used to taking over. The easier, lighter exercises ensure that numb glutes really kick in. Once they are active, you can isolate them.
To know if the glutes are activated, you have to think about squeezing them. But you can also look in the mirror to make sure you can see that squeeze or touch your glutes to tell them when they’re supposed to squeeze.
Exercise routine to activate the glutes
In all the movements shown below, you must consciously squeeze your buttocks. If you want to get noticed the effects of training and improve performance, take note.
Donkey kick
- Begin in a tabletop position with your hands under your shoulders and your knees directly under your hips.
- Squeeze your right glute before lifting your right leg off the ground, keeping the 90 degree angle at the knee.
- Raise your right leg as high as you can without arching your back.
- Hold the top position for a couple of seconds, keeping your glutes engaged.
- Slowly lower your right leg back to the starting position and repeat with your left leg.
Make sure you don’t arch your back while doing this exercise. Glute activation is what matters here, not how high in the air you can raise your leg. It is an exercise that can be easily extended with a resistance band once you build strength.
Bird dog
- Begin in a tabletop position with your hands under your shoulders and your knees directly under your hips.
- Squeeze your core and right glute as you lift your right leg and left arm off the ground.
- Lift them up until they are extended and aligned with your back.
- Hold this position for a couple of seconds before returning your arm and leg to their starting position.
- Repeat with the left leg and the right arm.
Make sure to keep the tension on your glutes at the top of the movement. If you stop squeezing them, other muscles will have to work to keep your leg in the air.
Prone leg extension
- Start by lying on your stomach. You can cross your arms and use them as a pillow if it’s more comfortable for you.
- Squeeze your glutes and slowly lift your legs off the floor a few inches while keeping your knees straight.
- Hold the upper position while squeezing your glutes for a couple of seconds before returning your legs to the floor.
Side step with a band
- Stand with your feet shoulder-width apart and a circular band positioned just above your knees.
- Bend your knees and hips to maintain a squatting position.
- Then take a step to the side, pushing your front knee out and activating your gluteal muscles.
- Bring your trailing leg back to the starting position.
- Continue stepping for another 10-15 reps before stepping in the other direction, pushing your opposite knee out.
Shells to activate glutes
- Lie on your side with your hips at 45 ° and knees at 90 ° with a band above the knees.
- Keep your feet together at all times as you open your upper knee against the resistance of the band.
- Slowly bring your upper knee back so that it meets your lower knee.
- Repeat 10 repetitions.
- Then complete on the other side.
Step-Ups
- Stand with one foot on a stair box and your hands on your hips.
- Then take your other foot to the side and touch the ground.
- Engage your glute muscles at all times and repeat for 10 reps for 3 sets on each leg.
- If you want to do the exercise more intense, start in the same starting position with one foot in a step box and the other leg to the side.
- Then step back with your side leg about 45 degrees behind your body.
- Repeat for 10 reps for 3 sets on each leg.
Fitball on the wall
- Wrap a resistance band around the inside of your hips, lean the inside of your hips over the exercise ball against the wall, and pull the band toward the outside of your hips with your hand.
- With your inner core engaged and your posture high, bend your inner knee to your chest.
- Start by pushing your outside hip toward the ball to bring your inside hip up and level with your other hip.
- Then release and drop the inside of your hips down and repeat. Do 10 reps for 3 sets.
Glute bridge
- Start by lying on the floor with your hands at your sides.
- Bend your knees and pull your feet toward your butt until they are directly below your knees.
- Focus on squeezing your glutes to lift your back and glutes off the floor.
- Lift with your glutes until your body is in a straight line from your chest to your knees.
- Hold this position for a couple of seconds while squeezing your glutes.
- Using your glutes to support the weight, slowly lower yourself to the floor.
Goblet squat
- Stand with your feet shoulder-width apart.
- Hold a light weight with both hands right in front of your chest.
- Put the weight back on your glutes as you bend your knees and push your hips back and sit in a squat. Don’t go over 90 degrees with your knees.
- Maintain the tension in your glutes at the bottom of the movement and use that glute tension to return to the starting position.
