Do you struggle with growing your glutes? Because girl I feel your pain!
I have been trying to grow my glutes for over a year now and I felt like I wasn’t seeing any results! I was trying all the “booty” workouts on the planet and nothing..so frustrating!
Then one day, I came across a post talking about glute activation and how it helps people with stubborn glutes. At this point, I was willing to try anything! So I ordered myself some resistance bands off amazon and tried this whole “glute activation” thing out the next time I trained legs at the gym!
Normally, when I did leg exercises I would mainly feel it in my quads( I call myself quadrille because they always take over lol) and a little bit in my glutes but I always figured its booty exercises so it's working. Boy was I wrong! The difference in my training that day was crazy!
I was starting to feel these exercises solely in my glutes, not my quads, or lower back. Ever since I started incorporating these activation exercises I have seen growth in my glutes. Finally!
So if you are struggling, I highly recommend buying some resistance bands and incorporating these exercises into your routine! I’ll link the bands I bought here. They were super cheap and come in 5 different resistance levels.
Note: To grow your glutes you must also be eating in a surplus and consuming enough protein.
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Why is glute activation important
Most people spend the majority of their time sitting down, which leads to our glutes becoming inactive! So when you are performing exercises, other muscles are taking over because your glutes are weakened. By activating them before you perform your exercises, this allows them to get fired up and start working!
Strengthening your glutes will also help to prevent injuries and lower back pain.
Note: I always perform these before starting my leg workout and will do 2-3 sets depending how well my glutes are activating that day!
Banded Squats 2 x 20
Place the band just above your knees. Stand with your feet hip-width apart, with your hands on your hips or at your chest. Inhale, bend your knees and push your butt back and lower into a squat. Exhale, push through your heels and you come back up.
Banded Side Steps 2 x 20
Place the band right above your ankle and right below your calf. You are going to stand in an upright position with your feet shoulder width apart. As you begin to step you really want to make that muscle mind connection and think about your glutes as your stepping. I know it sounds crazy to think about the muscle that you are working, but it WORKS!
Banded Glute Kickbacks 2 x 30 (15 each leg)
Place the band right above your knees. Find a wall or something that you can lean up against. For example, let's say you are working your left leg. You are going stand with your right leg slightly bent, lift your left leg up to full hip extension and squeeze your glutes at the top. Slowly lower your leg and bring it back to starting position. Make sure to keep your back flat and your core tight.
Banded Hip Thrust 2 x 25
Start by lying on the floor with the band placed right above your knees. Your feet will be shoulder width apart with your toes slightly pointed out. Inhale, slowly bring your hips off the floor by driving through your heels and squeeze your glutes at the top. Exhale, and lower back to the starting position.