Do you have a lot going on in your trunk or not much? If not, then you need to know more about glute activation. Whether you are a boy or a girl, glute activation is something you need to wear to maximize your God-given beauty.

Glute activation is about enhancing the muscles around your buttocks to be specific, your gluteal muscles – gluteus maximus, gluteus medius, and gluteus minimus. No need to get bogged down with the scientific names, all you have to know are the why and how of glute activation.

Glute Activation: The Why

The most common reason people activate their glutes is to have a better physique. However, it is not about improving your glutes. Glute activations improve posture, and core strength, and help ease back pain. Glute activation can also be the beginning of an active life especially if you sit all most hours of the day for work. It is very advisable for office workers to be more active to combat their sedimentary work life. Glute activation is a great start.

Glute Activation: The How

The how of glute activation is all about glute exercises. The best thing about these exercises is that you don’t have to spend money on a gym membership and workout equipment. Here are the top glute activation exercises to really bust that backend of yours.


Glute Activation: How & Why

Photo by Meghan Holmes on Unsplash

When it comes to glute activation, a squat is a must. According to Medical News Today, squats or squatting targets muscles in the legs, lower back, and core, and is a great workout to lose weight. Squats are not just good for muscle building, it also improves flexibility in the lower body and strengthens your knee joints. The best thing about squats is that it has variations that can better target specific muscles. For example, the box squat focuses more on the glutes and the legs. And all you need for it is a box or a bench. You can make it more challenging for you by adding resistance bands or dumbbells.

Glute bridge

The Glute bridge gives your glutes and cores a good workout. It is an exercise that improves your strength and stabilization. Just make sure that you are lying in the right position with your knees bent. The Glute bridge is perfect for glute activation and strengthening.

Lateral band walk

For this one, you need a resistance band. No worries, you don’t need to spend a lot on it and it is a great investment because you can do all sorts of exercises with it including lateral band walk. Lateral band walk improves back posture which makes your glutes more prominent.

Posterior flank

Posterior flank targets not only the glutes but basically muscles and body parts that are inactive because of sitting for hours. You’ll need a resistance band for this. The posterior flank looks easy but the resistance band actually makes it difficult to execute perfectly. At first, people can’t spread their one leg high enough. But, through practice, the posterior flank is an easy glute workout to master.

When activating your glutes, it is wise to mix it up with exercises that improve your hamstring muscles.

Are you excited to see what your glutes look like when activated?