6 best glute warm up activation exercises 

The key to effectively warming up the glutes is to prepare the muscles surrounding the glutes as well. Completing glute activation exercises will ensure the muscles are warm and prepped and will support proper hip extension. 

It is important to select movements that your body needs the most. To make sure your glutes are firing correctly we have selected our favourite booty exercises to include in your warm up. Complete 3-4 sets of 10-12 repetitions.  

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1 – Glute Bridge 

Lie on your back with bent knees and feet planted firmly flat on the ground. Begin the movement by driving through with your heels, extending your hips vertically towards the sky. Pause for a second at the top and squeeze glutes. Your weight should be supported by your upper back and the heels of your feet. Extend as far as possible, then reverse the motion to return to the starting position. 

powerfit blog glute activation warm ups

2 – Clam Shell 

Clamshell Lie on one side with knees at a 45-degree angle, legs and hips stacked. Contract your abdominal muscles to stabilize your core. Keep your feet in contact with one another as you raise your upper knee as high as you can, without moving the hips. Don’t allow your lower leg to move off the floor. Pause at the top for a few seconds before returning the top knee to the starting position. Repeat on other side. 

3 – Donkey Kickback 

Donkey kickbacks – On a mat on your knees and hands, extend one leg/foot up and backwards slowly until your upper leg is parallel with your back. Squeeze your glutes to activate the muscle and feel the burn. 

Powerfit blog glute activation warm up 2

4 – Monster Walk 

Monster walk – Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart. To begin, take short steps forward alternating your left and right foot. After several steps, do just the opposite and walk backward to where you started. 

5 – Fire Hydrants 

Fire hydrant – Position yourself on your hands and knees on the ground with a booty band around your shins. This will be your starting position. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. Pause at the top of the motion, and then slowly return to the starting position. Perform this slowly for a number of repetitions and repeat on the other side. 

 

6 – Standing Booty Kick Back 

Stand tall, place hands on hips or hold onto a stationary item for balance. Put all weight into right leg, keep both legs straight, and lift left leg directly behind you. Let your glutes do all the work. Keep left foot flexed and work towards lifting your leg as high as you can without leaning forward. Engage your core to support balance. Then lower left leg back next to right leg but don’t let it touch the ground, repeat for desired amount of reps and then swap to other leg.  

powerfit blog glute activation long

If you don’t know where to begin we suggest including at least 3 of these exercises into your current warm up before every lower body workout to see what works best for you. 

You can also put all of these exercises together to perform a quick booty workout. Complete 3-4 sets of 12-15 reps to help build your booty. 

Need further help with your training or nutrition coaching?  

Follow the link here for online coaching or email us for more information.

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