Top 5 Glute Activation Exercises

When it comes to leg day it’s essential that your glutes are properly warmed up before lifting any weights.

Glute activation allows you to do this, by picking a handful of exercises and performing them back to back. We recommend using a fabric resistance band when performing these exercises as it is proven to be the most effective way to activate your muscles, particularly your glutes.

Read on as we take you through each of our current top 5 favourite glute activation exercises we recommend doing before EVERY leg day!

Squats

  1. Place the resistance band just above your knees.
  2. Stand with your feet between hip width and should width apart.
  3. Keep your chest up, core braced, butt back and lower into a squat.
  4. At the bottom of your squat press your feet into the ground and fire up, squeezing your glutes at the top.
  5. Repeat

 

how to do a squat, with a resistance bandsquat with resistance booty band 
Sidewalk

  1. Place the resistance band just above your knees.
  2. Stand with your feet facing forward, abs braced, knees slightly bent.
  3. Make sure your feet are slightly wider than hip width apart.
  4. Move one foot directly to your right side (leading with your knee not your ankle.)
  5. Repeat this series of steps in a slow, controlled motion. Ensuring that your inner foot doesn't spring in and keeping tension on the band. 
  6. Then repeat on other side.

Crab walk, side walk with resistance band, glute activationcrab walk, side walk, glute activation with resistance band

Forward Walk

  1. Place the resistance band just above your knees.
  2. Stand with your feet facing forward, abs braced, knees slightly bent.
  3. Your back should remain straight and your body should remain facing forward.
  4. Your knees should be bent at a 45 degree angle.
  5. Slowly walk forward whilst keeping constant tension on the band.
  6. Once you feel comfortable going forwards, try go backwards.

forward walk with resistance bandfordwalk walk with resistance band, glute activation

Side Glute Kicks

  1. Find something you can hold onto.
  2. Place the resistance band just above your knees.
  3. Hold onto that chosen object and shift your weight onto your right leg.
  4. Tighten your core and lift your left leg up and straight out to the side as far as possible.
  5. Pause and then return your leg to the starting position. 
  6. After completing 10-12, switch legs.

Side glute kick with resistance bandSide glute kick with resistance band

Standing Glute Kickbacks

  1. Find something you can hold onto.
  2. Place the resistance band just above your knees.
  3. Hold onto that chosen object and shift your weight onto your left leg.
  4. Tighten your core and kick your right leg back behind you. Keep your knee straight and make sure you are tightly squeezing your glute.
  5. Return your right foot tot he starting position, then begin the next rep.
  6. After completing 10-12, switch legs.

standing glute kickback with resistance bandstanding glute kickback with resistance band

The band used in the demonstration above was ApeFit's 'Light' fabric resistance band. 

Check out our Instagram for more glute activation exercise ideas: @Apefitstore

*Please note that with every ApeFit band purchase you will receive a Glute Guide showing you how to perform a range of exercises.*

Model: Kahlee Norton, PT at Les Mills.

Instagram: @Kahlee_norton