7 Glute Activation Exercises That Belong in Every Fitness Routine

7 Best Glute Activation Exercises

Image Source: POPSUGAR Photography / Chaunté Vaughn

If you didn’t already know, sitting down for extended periods of time isn’t great for your body. Whether you’re working or relaxing, over time, spending extended periods of sitting will cause your hip flexor muscles to tighten and eventually “turn off” your glutes, leaving you with a case of dormant butt syndrome. When your glutes aren’t working properly, this can impact how the rest of your body moves and functions, potentially causing lower-back pain or injuries in the hips or knees.

Opting for a standing desk when working and taking breaks from sitting are great options to begin to wake up your sleeping muscles. On top of that, diligently working toward strengthening your glute muscles will keep them active throughout your day. That way, they’re ready and capable when you do need to use them, like during your workouts or squatting down to pick up your kid.

While full-on leg and butt strength workouts are great, you can also start smaller with these bodyweight glute activation exercises. In fact, it’s a good idea to do some of these glute activation moves in your workout warmup to make sure your butt muscles are firing properly before you try to run, lift, or bike.

We’ve listed seven of the best glute activation exercises below, and they can all be done without any equipment. For the record, you don’t need to do them all together. Choose three moves from the list ahead, and complete two to three sets of 10 to 12 reps for each exercise. Try to do some of glute activation exercises three times a week to prevent sleepy glutes and build strength in your butt.

— Additional reporting by Lauren Mazzo

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