Glutes · 3¼ min

Glute Activation Exercises

Bridges, clamshells, side-lying raises and monster walks to switch on your glutes and hip control before lower-body training. About three minutes.

3¼ min
5 exercises
Needs a band

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1
Glute Bridges
30s
Lie on your back and lift your hips using both planted feet.
How to do it
1. Lie on your back with your knees bent and feet flat, hip-width apart. Rest your arms by your sides and gently brace your middle.
2. Press through your heels and squeeze your glutes to lift your hips until your shoulders, hips and knees form a straight line. Pause briefly without arching your lower back, then lower with control and repeat for your chosen repetitions. In a timed routine, use the allotted time.
Why it matters
Works your buttocks and hamstrings as you lift and lower your hips.
How it should feel
Work through your buttocks, with your hamstrings helping.
Make it easier or harder
EasierLift a little lower. Use a smaller, comfortable hip lift.
HarderPause at the top. Hold briefly before lowering with control.
When to stop
Lower your hips and reset if your hamstrings cramp.
2
Single-Leg Glute Bridge
45s
Bridge on one planted foot while keeping your pelvis level.
How to do it
1. Lie on your back with your knees bent and feet flat. Keep your left foot planted and extend your right leg, with your thighs roughly parallel. Rest your head, shoulders and arms on the mat.
2. Press through your left heel and lift your hips into a comfortable line with your shoulders and knees. Keep your pelvis level and your right leg steady, then lower with control.
3. To change sides, lower your hips and place both feet down. Extend your left leg and repeat the lift and controlled lower with your right foot planted. In a timed routine, change sides at the cue.
Why it matters
Works one hip at a time while you control the position of your pelvis.
How it should feel
Effort in the buttock and hamstring of the planted leg.
Make it easier or harder
EasierShare the support. Keep both feet down and bias one side.
HarderPause before lowering. Keep your pelvis level during the pause.
When to stop
Lower and rest if you feel cramp or lose control of the lift.
3
Clamshells
45s
On your side, lift the top knee while keeping your heels together.
How to do it
1. Lie on your right side with your head supported by your bent right arm. Bend your hips and knees comfortably, stack your knees and feet, and keep your left hip above your right.
2. Keep your heels together and slowly lift your left knee only as far as you can without rolling your hips back. Lower with control and repeat.
3. To change sides, lower your knee, turn onto your left side and reset with your hips stacked and heels together. Repeat with your right knee. In a timed routine, use the allotted time and change sides at the cue.
Why it matters
Works the outer-hip muscles while you control rotation at the hip.
How it should feel
Work around the outside of your top hip.
Make it easier or harder
EasierUse a smaller opening. Lift only a little, without a band.
HarderAdd light band resistance. Keep the same small, controlled opening.
4
Side-Lying Hip Abduction
45s
Lie on your side and lift the top leg without rolling your hips.
How to do it
1. Lie on your right side with your head supported by your bent right arm. Bend your bottom knee for stability and lengthen your left leg in line with your body. Keep your hips stacked and toes facing forward.
2. Lift your straight left leg a short, comfortable distance, keeping your toes facing forward and your hips still. Lower slowly and repeat without rolling backward or swinging the leg forward.
3. To change sides, lower your leg, turn onto your left side and reset with your hips stacked. Repeat with your right leg. In a timed routine, use the allotted time and change sides at the cue.
Why it matters
Strengthens the muscles that lift your leg out to the side.
How it should feel
Work along the outside of your top hip and upper thigh.
Make it easier or harder
EasierShorten the lift. Use less range or soften the top knee.
HarderPause at the top. Hold briefly without moving your hips.
5
Monster Walks
30s
Take controlled side steps against a band above your knees.
How to do it
1. Place a mini-band just above your knees. Stand with feet hip-width apart, soften your knees into a quarter squat and rest your hands on your hips. Keep your knees tracking over your toes.
2. Step your right foot sideways to the right and plant it, keeping your hips back and chest steady. Keep the band above your knees under tension without letting either knee fall inward.
3. Bring your left foot partway toward your right, then plant it with your feet still at least hip-width apart. Keep taking controlled lateral steps; reverse direction as space allows and work both directions during the set.
Why it matters
Works the sides of your hips as you take steady lateral steps.
How it should feel
Effort around the sides of your hips, with some work in the thighs.
Make it easier or harder
EasierUse a lighter band. Keep the band above the knees and shorten steps.
HarderIncrease band resistance. Keep the same step size and body position.