Helllooooo office jobs! As well as making it much easier for us to gain weight, it can actually cause our gluteals (or “glutes”) to become “underactive”, which essentially means that they are less active than what they should be.

Why is this a problem?

Our glutes are a very important muscle group because they help control a number of movements done by our lower body and also help to maintain good posture. When our glutes are not working like they should be, it can cause other muscles to start taking on extra load, which may cause issues with our posture, muscle pain, and potentially increase our chances of injury. It can also explain why our glutes don’t always pull up as sore after a leg workout!

One way that we can help increase the amount of work done by our glute muscles is by doing glute activation exercises before we start our workout. Glute activation exercises are much like a warm up, except that they’re focussed specifically on waking up your glute muscles.

Here of three exercises that you can use to help you get your glutes firing and allow you to get the most out of your next leg or butt workout!

  1. Kickback
    Start on all fours, ensuring that your wrists are directly below your shoulders and your knees directly below your hips. While keeping your hips as stable as possible, straighten your right leg behind you and lift it as high as you can before slowly lowering it and returning to all fours.Complete 15 repetitions on one side before switching sides and completing another 15 repetitions.Tip: While you are trying to extend your leg as high as you can, it is important that you do not arch your back.
  2. Single Leg Glute Bridge
    Start by lying on your back with your hands by your sides, legs bent and feet positioned firmly on the floor. Carefully lift your right leg off the floor.While keeping your hips as stable as possible, squeeze your glutes and slowly raise your hips off of the floor, resting on your upper back. Slowly lower your hips and repeat until you have completed 15 repetitions.
  3. Clamshell
    Start by lying on your right side with your legs slightly bent and resting on top of each other. You can either rest your head on your arm or prop your head onto your right hand if this is more comfortable.Keeping your feet together, gently raise your left knee off of your right. When you cannot lift your left knee anymore without separating your feet, slowly lower it to bring your knees together again.Complete 15 repetitions on one side before switching sides and completing another 15 repetitions.

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  1. Reply

    Very informative article! Thank you. Very motivating, I go to use your recomendayions 🙂

    1. Reply

      Not a problem! If you need any help you can always reach out. 🙂

  2. Reply

    I was about to make a post on my daily workout routine as well! 😛 It would’ve been better if you posted some photos. Thanks for the info!

    1. Reply

      Thank you! I actually have some videos I might add to this post in a later update!

  3. Reply

    Wow! Thanks for the exercises! I will have to try.

    1. Reply

      Yes, please let me know how it goes!

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