“My Glute Activation Workout Plan + Best Glute Isolation Exercises” – Monica May
Glute what now?
Yup! I hear the term ‘glute activation’ too much nowadays.
I feel like every fit girl out there talks about the importance of having a glute activation workout plan.
But, what does it really mean and why is it so popular?
Is there really a need to activate those glutes before a workout?
Well, yes, and there are a few reasons why.
For starters, it helps you get better results and maximize the booty gain.
In other words, it helps you get the most out of your glute isolation exercises.
And today, I’m going to show you how to do it in 5 simple steps.
But first, let’s learn what glute activation workout really is, and why the heck it’s so important.
Let’s get started right away!
What The Heck Is Glute Activation?
In my previous ‘booty’ related article ‘Why Your Glutes Aren’t Growing / My Solution’ as one of the main reasons for lazy glute muscles I outlined not having proper glute activation workout.
But what exactly is glute activation?
Well, for many individuals, their glutes often remain ‘inactive’ or ‘switched off’ during a workout.
Inactive glutes can mean that the muscles are weak and are not relied on as much as they should be during physical movements.
Glute activation refers to ‘activating’ or ‘firing up’ the muscles in an effort to strengthen them.
This way, they can grow stronger and get bigger faster.
So what can you do to strengthen these muscles?
Head on to my 5 step glute activation workout plan right now!
#1 Warm Your Booty Up
Just as you warm up the rest of your body for a workout, it is important to warm-up or as I like to say ‘fire up’ your glute muscles prior to exercise.
This can be as simple as performing a few activation movements prior to going for a run, or before your strength training session.
By performing a warm-up that specifically focuses on activating your glutes, you are helping to create a mind to body connection.
This can then transfer into your workout, where your focus will be on ensuring your glute muscles remain engaged throughout each exercise.
Some of the most effective glute activation warm-up moves are glute bridges, clamps, and butt kicks.
I also find single leg glute bridges pretty helpful in getting my glutes to fire up.
#2 Squeeze Your Glutes While You’re Exercising
Another way to make sure you are activating your glutes properly during the workout is by making sure to squeeze your booty at the end of every rep.
I know this may not look the best, especially if you are working out in the gym, but trust me what matters is that it would look pretty afterward since it helps grow your glutes like nothing else.
This means that when you are doing squats, for example, you should finish the rep by squeezing the booty as hard as possible.
The incorrect way to come out of a squat or a deadlift position is by using your back muscles and let the glutes follow rather than lead, while the proper way is to SQUEEZE YOUR GLUTES at the end of each rep, and pull the pelvis upright, letting the spine follow along.
This way you’re activating your glutes, making sure to target every single muscle of that booty, and that’s how you know you are doing the full range of the movement by really engaging the right muscles during your training.
The glutes will be the main target even on exercises where glutes are not the prime target.
You are also making sure to keep the form right, protecting your back and leaving no room for injuries.
#3 Start Using A Booty Band
What happens most of the time when doing squats, deadlifts or any other exercise that’s supposed to engage the glutes, is the legs take over the whole tension.
This means, your glutes won’t get activated during this exercise if you are not doing it right.
That’s why you have to make sure to activate the booty during the exercise and make it take over the training.
And one way to do that is to use a booty band.
This piece of plastic works SO good when it comes to activating your muscles during the workout.
I use it a lot in my workout program.
Just wrap it around your calves and do a heavyweight squat whit it, and you’ll see the difference in a matter of reps.
It doesn’t even have to be a high resistance one – even the lightest one would do the trick.
#4 Change Up The Exercises Often
Your glutes are a complex muscle group.
They are made out of many muscles, out of which the biggest 3 are: the biggest one Gluteus Maximus, partway under it is the Gluteus Medius, and under the medius is the Gluteus Minimus.
Now, in order to make that booty grow, you have to make sure to engage all of the muscles.
And if you are doing the same exercises over and over again, the chances are you are not doing it.
Like any other muscle in the body, the booty needs to be trained from various angles and dimensions so they can really pop out and grow bigger.
Don’t get me wrong, squats, deadlifts, lunges, and hip thrusts work amazingly good on your glutes.
However, don’t let your muscles get used to them, and do different variations to spice up your training.
So, vary your exercises, shock your glutes with a totally different move every single training, to work each of the 3 main muscles along with the many other smaller, supporting muscles.
In my workout program RADIATE, you can find plenty of glute isolation exercises, packed as a 28-day workout video program to burn the fat off your body and tone and grow that booty at the same time.
You will do a glute activation workout and will activate that booty even when you are doing a shoulder exercise – yes that is possible 🙂
Also, head on to check out my favorite Side Booty Exercises in my video here:
#5 Stretch Your Hip Flexor
If a certain muscle is tight or flexed, there’s no way to activate the opposite muscle.
A perfect example of this is the bicep and tricep. Just think about the bicep and tricep.
If the bicep is flexed, there’s absolutely no way to activate the tricep. Try to flex your bicep, and then try to flex your tricep at the same time to see what I’m talking about.
Well, the body is designed so that the opposing muscle relaxes and elongates while the other shortens and flexes.
In our case, if the hip flexor is tight or flexed, it would be impossible to activate the glutes.
So, to prevent having a tight hip flexor, start stretching your hip flexors before you start working out.
Your glutes will start engaging much faster this way.
Here are some of the stretches I do on a regular basis.
BONUS: Do Glute Isolation Exercises
For this, I’ve teamed up with Shante Franca, Instagram fitspo that has the booty and body to kill for, to share her “secret” moves to building strong and sexy booty.
Well, what’s the best place to look for glutes advice, if not from someone who actually has them, right?
And to my question, what are the best glute isolation exercises, she gave her guide on how to isolate and activate all 3 glute muscles:
- Glute Maximus
- Glute Minimus and
- Glute Medius.
Shante explained that each one of the gluteal muscles has a different function, and we should try and activate all of them during our training sessions.
Here’s the list of the best glute isolation exercises.
You can head on to see the full guide here: 10 Best Glutes Exercises To Build Stronger & Bigger Booty – Get The Booty Of Your Favorite Fitspo With This Butt Lift Workout
- Hip Thrusts
- Donkey Kicks
- Reverse Glute Hyperextensions
- Split Lunges
Glute Medius and minimus:
- Kick Outs
- Fire hydrants & Hip abductions
All of them:
- Regular and sumo deadlifts
- Side Lunges
- Booty Band Monster Walks
Check out how to do them right HERE.
Now It’s Your Turn!
Get that booty activated and get amazing results faster!
Also, don’t forget to share these tips with your friends and help them learn about glute activation and it’s importance when doing glute isolation exercises.
If you liked this, don’t forget to share it with your friends!
Till next time babes!