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Best Glute Activation Exercises to Fire Up Your Glutes Before Leg Day

Struggling to feel your glutes during workouts? Discover the best glute activation exercises to fire up lazy glutes, boost performance, and get real leg day results — in just 10 minutes.

3 min Read

If you’re smashing squats but not feeling the burn where you want it — your glutes might be taking a back seat. And that’s a big deal.

Before you dive into heavy lifts, taking just 5–10 minutes to activate your glutes can completely change your workout results. It’s the difference between going through the motions and actually building a strong, sculpted lower body.

Here’s how to wake up your glutes, why it matters more than you think, and the trainer-approved moves that help you train smarter, not harder.

Why Glute Activation Matters More Than You Think

Your glutes — gluteus maximus, medius, and minimus — are the powerhouse of your posterior chain. They’re responsible for:

  • Hip extension and rotation

  • Pelvic and spinal alignment

  • Force production in squats, lunges, and deadlifts

But due to hours of sitting, muscle imbalances, or poor mind-muscle connection, they often underperform. This leads to:

  • Quads and hamstrings taking over

  • Knee or hip pain

  • Lower back discomfort

  • Limited progress in glute size and strength

  • Imbalanced movement patterns

 Signs Your Glutes Aren’t Engaging

You might have underactive glutes if:

  • You feel squats more in your quads than glutes

  • Your hamstrings cramp during glute bridges or kickbacks

  • Your lower back hurts during hip thrusts or deadlifts

  • You lack stability during single-leg movements

  • You’ve hit a plateau in glute strength or shape

Mind-Muscle Connection: The Science Behind It

Glute activation is more than warm-up — it’s neuromuscular prep. These drills help reconnect your brain to your glute muscles so they fire first during compound movements.

This technique is essential for correcting compensation patterns, improving strength outcomes, and reducing joint stress.

The Best Glute Activation Routine (5–10 Minutes)

This pre-leg day routine will get your glutes fired up and ready to work. You’ll need a mini resistance band and a foam roller.

 Step 1: Release Tight Areas with Foam Rolling

Before activating, release tension in dominant muscles that might block glute engagement:

  • Hip flexors

  • Quads

  • Outer glutes (gluteus medius & piriformis)

Foam rolling helps improve muscle elasticity, range of motion, and reduces neural tension.
🔗 Foam rolling study

Spend 30–60 seconds per muscle group.

Step 2: Activate with Resistance Band Drills

Use a mini resistance band (placed above the knees unless noted) and move slowly with control.

1. Banded Glute Bridges – 2 sets of 12–15

  • Lie on your back, knees bent

  • Push through your heels and lift your hips

  • Squeeze glutes hard at the top

  • Keep core engaged and avoid arching your lower back

2. Lateral Band Walks – 2 sets of 10 steps each direction

  • Slightly bend knees and hinge at hips

  • Step side-to-side while keeping band tension

  • Focus on keeping hips level

3. Donkey Kicks – 2 sets of 12 per leg

  • Start on all fours

  • Kick one leg up and back, keeping hips square

  • Squeeze your glute and avoid hyperextension

4. Standing Kickbacks – 2 sets of 12 per leg

  • Stand tall, hold a wall or rack for balance

  • Extend leg backward with control

  • Focus on squeezing, not height

Now You’re Ready to Lift

With your glutes fired up, your lifts will feel stronger, more stable, and more targeted. Start your main workout with:

  • Barbell Hip Thrusts

  • Bulgarian Split Squats

  • Sumo Deadlifts

  • Step-Ups

  • Cable Kickbacks

Remember to:

  • Push through your heels

  • Pause and squeeze at the top of each rep

  • Maintain core engagement throughout

 How Often Should You Activate Your Glutes?

Use glute activation:

  • Before every lower-body or glute workout

  • After long periods of sitting

  • As part of your recovery or rehab routine

  • Daily for improved posture and movement control

Just 5–10 minutes is enough to make a difference.

Wake Them Up, Every Time

Your glutes are meant to be active, strong, and supportive — not just for aesthetics, but for functional strength, joint protection, and athletic performance.

By incorporating glute activation drills into your warm-up, you’ll:

  • Improve muscle engagement

  • Prevent injuries

  • Get more out of your lifts

  • Build the shape and strength you’re aiming for

Consistency is key. You don’t need to train harder — just smarter.

References:

Hoogenboom, B. J., & Voight, M. L. (2015). Rolling revisited: Using rolling to assess and treat neuromuscular control and coordination of the core and extremities of athletes. International Journal of Sports Physical Therapy, 10(6), 787–802.
Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637914/

 

** This article is for educational purposes only and is not intended as medical advice. Always consult with a qualified health or fitness professional before beginning a new exercise routine, especially if you have pre-existing conditions or injuries.