“My Glute Activation Warm Up – Glute Activation Exercises To Grow Your Glutes” – Monica May

 

Today we’re diving into my glute activation warm up.

YAY!!! Finally this video happened!

This exact same workout has helped me grow my glutes and create that so important mind to muscle connection.

Having a glute activation plan is essential if you want to get stronger and bigger glute muscles.

So, in order to help you learn how to do it right, I’m sharing my glute activation warm up with you – start to finish.

This workout is only 6 minutes, so no excuses!

Before diving into the workout, let me give you a short heads up on why you need to do this workout.

 

Why You Have To Activate Your Glutes?!


A glute activation workout is meant to help you to “activate” or “fire up” your GLUTE MUSCLES.

I’ve talked about this so many times on my blog: Even though glutes are the biggest muscle group in our body, they are actually the hardest one to engage.

This means that glutes usually will take the backseat and let legs take over.
And with your quads burning, it will be even harder for your glutes to turn on and engage.

That’s the main reason why so many girls have a hard time to even feel their booty muscles while doing basic exercises such as squats, lunges or deadlifts.

But not today glutes! Not today!

My glute activation warm up will help you turn your glutes on before your training session like never before!

So, without further ado, we’re diving right into the workout

I talk about this in details in my article My Glute Activation Plan and How It Helps You Grow Your Glutes so, if you haven’t read that one, make sure to check it out.

 

My 6 Min Glute Activation Workout


Do This Before Your Workout To Grow Your Booty Faster

 

Just to clarify one last time – this is not a booty workout routine.

This is just a warm up that will help you activate your glute muscles, before your workout.

I do this warm up workout right before my training session, to wake up my glutes and fire them up in order to help them engage and grow bigger.

Do this 6 minute glutes activation warm up before your training sessions, or before doing butt workouts, and you’ll get the best results at home.

 

The Best Glute Activation Exercises To Grow Your Glutes


Here are the best glute activation exercises.

I do this in the video, however, not everyone wants to exercise with a video, so I’m giving you the schedule too.

  1. Banded Jumping Jacks – 30 seconds
    activate glutes

  2. Banded Deadlifts – 30 seconds
    glute activation

  3. Banded Squats – 3o seconds
    grow your glutes

  4. Resistance deadlift – 30 seconds
    bigger glutes

  5. Glute bridges – 30 seconds

  6. Glute bridge pulse-outs – 30 seconds

  7. Glute bridge hold – 30 seconds

  8. Glute bridge pulses – 3o seconds

  9. Kick outs (left leg) – 30 seconds

  10. Kick outs (right leg) – 30 seconds

  11. Single leg bridge (left leg) – 30 seconds

  12. Single leg bridge (right leg) – 30 seconds


Some Important Tips


One pretty important thing you should keep in mind during the workout is to squeeze your booty at the end of every rep.

Just close your eyes and try to squeeze your glute muscles as hard as you can.

That way, you will make sure to create that mind to muscle connection, and really learn how to target and activate your booty.

Another tip is to use some weights.
Especially if you are intermediate or advanced into fitness, you should absolutely add weights to these workouts.

Just grab a kettlebell or a dumbbell and include it in as much of your workouts as you can.

I want to mention again that this is just a warm up.

This is not a full booty workout routine, or a full training session, even though it could feel like one at times especially if you’re a beginner.

If you are interested in a full workout program, head on to my RADIATE PROGRAM.

 

Now Let’s Activate That Booty!

Head on to try out this glute activation right now!

 

And don’t forget to subscribe!! :)

If you want to learn more about why is it important to activate your glutes, head on to my article My Glute Activation Plan and How It Helps You Grow Your Glutes.

If you have any questions at all, feel free to ask me in the comment section bellow.

You can also check out my latest video regarding growing bigger glutes, here it is:

 

I’ve packed 5 easy ways to fix those slow growing glutes!!

Head on to check it out! 

Till next time, babes!
xoxo

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