Your glutes deserve the best care and attention you can give them, not just for aesthetics but also for functional strength and mobility. Incorporating targeted activation exercises into your routine can transform your workout experience, enhancing both the stretch and strength of your lower body muscles. By elevating your glute workouts, you’ll not only see physical changes but also feel more capable and confident in your movements.
“When your hips, knees, and ankles have good mobility, you can engage those powerful glute muscles effectively,” says Kelsey Wells, a highly regarded personal trainer with the Sweat app. “This is important because when these areas are tight or limited in motion, your body finds alternative ways to compensate, often engaging your lower back or quadriceps instead. Over time, this can lead to muscle imbalances and even injuries that keep you from your best workout.” It’s like when you try to fit a square peg into a round hole; if everything isn’t lined up, you can expect complications.
Each of these exercises, which we’ve carefully curated from warm-up to cool-down, will be your go-to tools for a more flexible, stronger lower body. They are designed to activate your glutes while promoting mobility in your hips, knees, and ankles.
If you’re in our October 2024 Movement of the Month Club, you’re in for a treat! These exercises kick off your weekly journey. You can perform one exercise each day from Monday through Sunday, dedicating about 60 seconds (or 30 seconds on each side) to each activation. Aim for three total rounds to really start feeling the benefits. And remember, Kelsey Wells has recorded a full-length workout for you to follow along with, executing each of the seven exercises for the recommended duration and incorporating those much-needed rests in between.
### Glute Activation Exercises
#### 1. Squat and Extend
This multi-functional movement not only helps improve your lower body flexibility and strength but also involves core stability and shoulder mobility through the overhead extension. Here’s how to do it:
1. Stand with your feet slightly wider than your shoulders.
2. Bend at your hips and knees, lowering your backside while ensuring your knees stay aligned with your toes. Go as low as you can comfortably while keeping your back at a 45 to 90-degree angle relative to your hips.
3. Tuck your fingers underneath your toes as a starting position.
4. Take a deep breath in. As you breathe out, straighten your legs, raising your hips while keeping your back straight and fingertips gripping your toes.
5. Hold for three seconds, feeling the stretch in your hamstrings; aim to deepen the stretch with each exhale.
6. Inhale again, and exhale as you bend your knees and lower back to your starting position.
7. Continue this for 45 seconds, focusing on maintaining good form and deepening the stretch with each rep.
#### 2. Downward Facing Dog and Calf Pump
This fantastic combination not only stretches your hamstrings and lower back but also gets your calves active—helping with flexibility and circulation. Here’s how:
1. Get into a push-up position with your hands slightly wider than shoulder-width apart and your feet together behind you.
2. Engaging your core, lift your hips upward, creating an inverted V-shape with your body.
3. Keep your knees slightly bent as you press your heels toward the mat, tilting your tailbone up for a deeper stretch.
4. For the calf pump, bend your left knee slightly, lifting your left heel while pressing your right heel into the mat.
5. Alternate by bending your right knee and pressing down with your left heel. Continue for 45 seconds, pumping back and forth to feel that delicious stretch.
#### 3. Squat and Reach
This squat targets your entire lower body and core while promoting better posture and upper body mobility with the added reach. Here’s how:
1. Stand with your feet wider than shoulder-width, arms relaxed by your sides. Engage your core by drawing your ribs toward your hips.
2. Inhale, then lower your body by bending your hips and knees until your thighs are parallel to the floor or as low as feels good.
3. Exhale as you press through your feet, placing one hand on the ground while raising the opposite arm toward the sky.
4. Gently twist your torso toward the extended arm, reaching up and feeling that stretch throughout your upper body.
5. Switch sides and alternate for 45 seconds.
#### 4. Alternating Knee Hug
An excellent way to improve lower body flexibility while relieving lower back and hip tension, this dynamic exercise is sure to feel good. Here’s how:
1. Stand with your feet slightly wider than shoulder-width, hands at your sides.
2. Bend one knee and lift it toward your chest, using both hands to gently pull it closer.
3. To deepen the stretch, press the bent knee closer to your chest, feeling the release.
4. Step back down, switch to the other leg, and repeat the same motions.
5. Alternate legs for 45 seconds; you’ll feel the blood flowing!
#### 5. Kneeling Hip Flexor Stretch
Ideal for combating tight hip flexors and quadriceps, especially if you sit for long periods, this stretch helps improve compatibility, too! Here’s how:
1. Start in a kneeling position. Step your right foot forward into a low lunge, ensuring your left knee is straight and aligned over your ankle.
2. Keep your torso upright and gently push your hips forward to feel that stretch right in front of your right thigh.
3. Hold for 30 seconds, focusing on deep, steady breaths.
4. Switch sides, placing your left leg forward, and repeat for an additional 30 seconds.
#### 6. Pigeon Pose
A staple in yoga, this pose provides a deep stretch for hip rotators and the iliotibial band, essential for lower body mobility and preventing back pain. Here’s how to get into it:
1. Start in a tabletop position on your hands and knees.
2. Bring your right knee forward, placing it behind your right wrist while angling your shin across the mat.
3. Extend your left leg straight back, ensuring your hips are square to the floor.
4. Inhale, lengthening your spine, and then, exhale as you lower your torso forward, using your arms for support.
5. Hold for 30 seconds, concentrating on releasing tension in your hips.
6. Carefully return to tabletop and switch sides to repeat.
#### 7. Supine Glute Stretch (Figure Four)
This effective stretch targets the glutes and piriformis, which helps relieve sciatic pain and enhances hip joint flexibility. Here’s how to do it:
1. Lie on your back, knees bent, and feet hip-width apart.
2. Place your right ankle on your left thigh, just above the knee.
3. Gripping the back of your left thigh, pull your left knee closer to your chest.
4. Hold for 30 seconds, focusing on relaxing into the stretch with every deep breath.
5. With each exhale, gently draw your left knee closer, using your right elbow to encourage your knee to open up a bit more.
6. After finishing the right side, switch legs and repeat.
Adding these exercises to your routine can help you develop the flexibility, strength, and control necessary to elevate your lower body workouts. You’ll feel prepared not just for your glute-specific days, but for any activity that demands strong and adaptable lower body muscles. So, get moving, and treat your glutes like the powerhouse they are!
