Glute Activation 101

Glute Activation 101

Chances are... you have under-active glutes.

What is glue activation and why is it important? Unfortunately many of us sit around all day and don’t get much physical activity outside of the gym, which means your nerves have stopped triggering your glutes to switch on whenever you stand up or move.  This could cause multiple problems. Probably the most commonly known issue with poor glute activation is becoming quad dominant. This means the muscles on the front of your thighs become overworked and tight and you don’t really target your glutes as much as you should, leading to reduced muscle growth and over-active quads. However, poor glute activation and tight hips can also lead to lower back pain hip pain and even knee and ankle pain.

How to fix it?

Learning how to activate your glutes is very important and can be a difficult task if you’re unsure how to do it properly. Fortunately, you only need minimal equipment to activate your glutes and it could be done almost anywhere. One of the best ways to combat tight hips and poor glute activation is to warm up with multiple different stretches and in combination with the use of resistance bands. By using mini bands or hip activation bands, you could actually target the hard to activate and under-worked glute medius muscles by performing a few different exercises. Some of the most popular exercises for glute activation warm-ups are glute bridges with a mini band, side shuffles, banded squats, standing kickbacks, and clamshells.

Consistency has its benefits.

Some of the benefits to consistently working on your glute activation is not only having a better aesthetic, but also an increase strength in your glutes and an increase in mobility throughout your lower body. The benefits don’t just stop in the gym, they also will provide you with better posture and better mobility for daily your daily routine outside of the gym.