Have you ever driven your car while applying the emergency brake?
…Didn’t think so!
When you begin your workout in the absence of a proper warmup, it’s like driving with the brakes on. You won’t go very fast OR very far.
https://giphy.com/gifs/l4EoMDpLk6ZYxvQ9G/html5
Today we’ll be going over how to activate your glutes, what exactly that means, and why activating your glutes is more than just choosing five of the best butt exercises.
(*Cheek squeeze at bottom of squat* *arrow points to glutes and says “Activated Glutes” Gif)
The ability to initiate the ol’ “cheek squeeze” is paramount to your glute strength development. When you’re able to squeeze your glutes on command, It signifies an increased ‘mind to muscle’ connection between the mind and the glute muscles.
A ‘mind to muscle’ connection means that you can consciously engage a muscle during a given movement. This can be directly improved by certain glute exercises.
Exercises that just so happen to have been studied numerous times and compared to one another, to see which exercises activate the glutes the most. We’ll look at the most important pieces of that study in just a moment.
First, a bit of background knowledge. This way, if anyone asks you about this shit in the gym, you can be the guy or girl people eavesdrop on for tips. (You then notice this and turn them into clients, friends, girl/boyfriends, whatever your goal is)
This ‘mind to muscle’ connection takes place in the Central Nervous System (CNS) and is referred to as corticomotor excitability.
(Confused face GIF) https://giphy.com/gifs/camera-kickstarter-possibilities-91fEJqgdsnu4E/links
Corticomotor excitability .. This just means how well you’re able to stimulate each muscle upon trying. For example, if I asked you to flex your bicep, from the moment you try to flex to the moment you flex is maybe .2 seconds. This is because you’re always using them, so they remain activated. You’re constantly picking things up or simply moving your arm around. You have very good control over this muscle.
Other muscles like your abdominal region and glutes can often (for most) be harder to flex on command or activate. This is likely due to the fact we spend most of the day in a seated and laying position, often hunched over.
(Hunched pic)
When in this position, your glutes are inactive or completely relaxed, as are your abs, so it makes sense that they’re not as easy to squeeze and harness on a split seconds notice.
If you find yourself in these positions often, you very likely have tight glutes and hamstrings, an anteriorly tilted pelvis, along with specific other muscle imbalances related to the way you sit.
(Pic of you hunched over with arrows pointing to: Glutes: “At rest” Hamstrings “Not elongated” Hips “Tilted forward”
Oops, I went and got all Personal Trainery on you. My b’s.
Okay, let’s get to the meat and potatoes already. Or should I say,
Let’s get to the protein and fast digesting carbs already?
Ok, I won’t.
Glute Activation Plan According To Study:
First, understand this. I commend you for researching glute activation and realizing it’s importance. However it’s vital that you understand a glute activation series is a PART of a successful warmup, It DOES NOT comprise one completely.
For this reason, after we break down this glute study and activation series, I’ll link my COMPLETE FULL BODY WARMUP. It’s broken down into upper and lower body, so If you’re only training lower body, obviously only use that part of the warmup.
(Gif of Frankenstein) (Gif of Cross Jacks)
A well-balanced glute activation routine involves hip extension exercises, hip hyperextension exercises, hip abduction exercises, and hip external rotation exercises.
(Pic)(Pic)(Pic)(Pic)
For this reason, we don’t just select the top five exercises from the list. I made sure to pick the best movements from each movement pattern. Please watch the video for each exercise as it will walk you through vitally important ques that are sometimes neglected. These are in my experience the best exercises to help your glutes fire.
Glute Activation Exercise One:
Side-Plank Abduction
(Side Plank Abduction Video) (Side-Lying Abduction Video)
Our first warmup is a hip abduction exercise. As you can see, the referenced study has this listed as their most efficient glute medius exercise, as well as number 4 most effective for the gluteus maximus.
If you’re new to working out go with this regressed version: (Side lying abduction)
If you’ve developed some core and shoulder strength in your past, try the side plank edition, as you can see, the studies show slightly better results for this version. Even though Side-lying abduction is 13th, it is still very effective, especially with a light resistance band applied. It will build you towards one of the most effective exercises you can do for your glutes.
These numbers show us the level of effectiveness of each exercise measured in % Maximum Voluntary Isometric Contraction (MVIC) and as compared to other exercises in the study (rank).
I love to include multi-purpose exercises in my warm-up, meaning exercises that warm-up more than one part of the body. In the case of this exercise it not only warms up the Glute Medius AND Maximus, but it warms up the hip flexors and core as well.
Glute Activation Exercise Two:
Front Plank w/ Hip Extension OR Donkey Kick
(Front Plank w/ Hip Ext Video) (Donkey Kick Video)
Our second exercise is a Front plank with Hip Extention. This exercise is shown to be the most effective for gluteus maximus activation.
If holding the plank position is too difficult, go with the quadruped hip extension, also known as ‘donkey kick’
If holding the plank position is too difficult, go with the quadruped hip extension, also known as ‘donkey kick’. Although it is listed as slightly less effective, it will help you get to the front plank hip extension eventually. Make sure you watch the above video for tips on how to add resistance.
Glute Activation Exercise Three:
Fire Hydrant
(Fire Hydrant Video)
Commonly known as fire hydrants, because during the exercise you lift your leg like how a male dog does when he pees.
Another study conducted determined that fire hydrants are amongst the best glute activation exercises. This study made participants do 20 minutes of fire hydrants 3x a day, for 3 days a week.
In this study, the researchers chose an Isometric exercise. As shown in the video above and picture below, an isometric exercise is one that requires you to hold a static still position.
<– Hold that position
The participating scientist did this because they felt it would lead to greater mental concentration and thus potentially greater neuroplastic (mind to muscle) adaptations. At the end of the week, they found that the training led to significant increases in corticomotor excitability and efficiency.
They unanimously showed better results in all areas when retested. Both in the area of mind-muscle connection (measured via transcranial magnetic stimulation) AND in the area of muscle power measured via electromyography (EMG).
Glute Activation Exercise Four:
Lateral Walks
Lateral walks are amazing because not only do they recruit a lot of gluteus medius fibers but they also warm the quads and TFL’s up quite well. I put this exercise at the end of the glute activation because it does not isolate the glutes, we are now moving towards movements with more muscle groups involved.
As a general rule, I always warm up the biggest muscle groups first by isolating them as much as possible. For muscle groups like the back, I like to do supermans (lower back) and scapular pulls (Upper back). These exercises are some of the few that can use the back muscles without assistance from the biceps and lats. Then, after those are complete, we move onto shoulders, chest, biceps and triceps warm-ups.
For the lower body, I like to warm-up the glutes first and then make our way to multi-purpose exercises that require some help from the quads, hamstrings, and TFL’s.
Glute Activation Exercise Five:
Wall Squat or Front Step Up
Both are predominantly Gluteus Maximus warmups
(VIDEO)(VIDEO)
I like to mimic the exercises I’m about to do, so if you’re about to do squats, go with a wall squat. If you’re about to run or do the Stairmaster go with the step up. As with all of these exercises, consciously engage your glutes.
(Glute Squeeze at bottom of Squat Gif)
By doing this, you’ll be making sure they’re involved in the movement and not overly relying on your quads and hamstrings. This glute activation plan as a whole is a great way of doing this.
Putting The Plan In Action:
Remember: This is a warm-up, not even: A part of a warm-up. For that reason, we won’t be doing 4 sets of each. In fact, I find 1-2 slow and controlled sets to 10 is more than enough. Here it is written out clearly:
Each exercise: 10 Reps. 30 Seconds between exercises. Then transition into (LINK: DYNAMIC LOWER BODY WARMUP)
- Side Plank Abduction OR (easier) Side-Lying Abduction
- Front Plank w/ Hip Extension OR Quadruped Donkey Kick
- Fire Hydrant
- Lateral Walks w/ Band
- Wall Squat OR Front Step up
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201064/
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