J Blog

Glute Activation

Activating your glutes before your workout is essential if you struggle to feel exercises in your glutes. It's important to wake up your glutes before a workout so that you can stimulate your glutes for growth. Having dormant or inactive glutes could be the reason that they aren't growing. An indication of your glutes not being activated is if after completing a squat your back or quads end up being sore and you're not feeling anything in your glutes.


To activate your glutes, put together a routine that will wake them up so they actually perform during your workout. The routine doesn't need to be any longer than 5 minutes. An idea of what to include could be glute bridges, clams, fire hydrants and donkey kicks. This ensures you are targeting all of your gluteal muscles.


How to perform donkey kicks:

- Position yourself on all fours on a mat with your hands underneath your shoulders and your knees under your hips

- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip

- Lower the knee without touching the floor and repeat the lift

- Once you've completed the reps on the right leg, switch legs


Your hip flexors and glutes work together, opposing each other. Stretching your hip flexors before a workout can also help with glute activation. The hip flexors are a group of muscle around the top of your thighs that helps to connect your upper leg to your hip. The hip flexors are vital in lower body movements like squats. 


Activating your glutes and stretching your hip flexors will ensure that your glutes are being stimulated for growth in your workout. Give 'em a go and see if you feel the burin in your glutes!


Love the journey, J.

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