Do you activate your glutes? 🍑
Now glute activation is a controversial subject within the fitness industry, some swear by it, others find it unnecessary. The issue found is that many influencers incorporate it into their regime but don’t explain why it is useful for some people! 🧐
Women’s Health defines glute activation as “ a series of warm-up exercises that properly strengthen the muscles in your bum, which helps to boost your ability to perform”. A more scientific explanation is that glute activation can help to activate your gluteus maximus and surrounding gluteal muscles, therefore encouraging more mind-muscle connection during exercise. The benefit of this is it allows you to utilise your glutes more effectively during your workout rather than other supporting muscle groups, and therefore can help to strengthen them over time.🤓 It may sound odd that your mind can alter your performance or ability to build muscle but it really can! 💪
Many believe glute activation is more essential due to our sedentary lives, which means many of us have dissociated the activation and utilisation of our glutes. Essentially, the more sitting we do, the less likely we are to use our glutes and the weaker they become, thereby further inhibiting our ability to activate them 🤔
Therefore for many, glute activation is an important tool to retrain your body and mind to awaken and utilise your glutes more effectively. Other benefits include they help you to get into the mood or focus necessary to a workout and encourage you to do other mobility exercises that can help you perform exercises during your workout (e.g. hip and ankle mobility work). 👏
Here I demonstrate my top glute activation exercises, but this is not limited to those you can try!
🍑Bodyweight squat pulses.
🍑Single leg reverse lunges.
🍑Banded donkey kicks.
Ideally you should work to find those that best help you to really feel your glutes!
To remind you, glute activation is a great tool to use but NOT necessary to a workout, as some feel no benefit!
I’m curious to know how many of you activate before training glutes?
If so, what are your favourite exercises? Comment down below! ❤️