Get Your Booty Summer Ready In No Time With This Glute Activation Workout

Get Your Booty Summer Ready In No Time With This Glute Activation Workout

By activating your glutes, you reduce your risk of injury and can even alleviate the back pain you may be suffering from because of sitting hunched over all day. You can also improve your speed, lift more and have strong, sexy legs all by doing those stupid looking moves.

Glute activation exercises should be included in your warm up to get your butt ready and activated for the bigger exercises you plan to do in your workout so that your low back doesn’t try and take over.

The only three glute activation exercises you’ll need to help tone your booty this summer! They can also be included in your actual workout to make sure your glutes continue to work.

Single leg glute bridge:

Glute activating tip: Ensure to tuck your tailbone and drive through the heel as you raise your hips.

How to:

• Lay in a reclined position, bend your knees and place your feet hip distance apart and flat on the floor.
• Raise your left leg, bending it in towards the chest.
• Drive the right heel into the floor to lift the hips in an explosive movement.
• Lower the hips to the floor, maintaining left leg in position.
• Repeat as directed, then switch sides.
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3 sets, 10-15 reps on each leg

Side lying hip raise: 

Glute activating tip: You’ll want to do quite high reps because there’s not a lot of resistance on the leg, so it’s about keeping your core really tight. Make sure that you’re pushing your elbow into the floor so that your shoulder is active and protected, and that you’re tipping your top hip down so that your glute does the work.

How to:

• Roll over onto your right side, placing your right elbow underneath your right shoulder.
• Ensure your palm is down and the forearm and wrist are in line with the elbow.
• Bend your right leg at a 45-degree angle, making sure that your hip and ankle are in alignment.
• Straighten your left leg and list the left and lift the left ankle off the floor.
• Push into the right knee (with some support from the elbow), lifting your hips off the floor.
• Lower back down to the starting position for repetition.
• Repeat as directed, then switch sides.

3 sets, 10-20 reps on each side

Related article: Firm Your Butt And Legs As You Torch Calories With This Dynamic Routine

Forearm donkey kick:

Glute activating tip: Ensure that your core stays really, really tight. There’s the temptation to let your spine move about — but if it does, you’ll be working your lower back and not your booty. (Your spine should stay really still.)

How to:

• Come into an all fours position on your knees, moving onto your forearms.
•  Maintain a tight core and neutral spine as you raise the right leg, keeping the right knee bent at a 90-degree angle.
• Lower the right knee towards the floor, then in a control motion, squeezing the right glute, kick the right heel back up towards the ceiling.
• This is one repetition.

3 sets, 20-30 reps on each side