What is GLUTE ACTIVATION? (and how do I do it?)

What is GLUTE ACTIVATION? (and how do I do it?)

Glute activation is a term used to describe the process of warming up and preparing the muscles in your booty to perform and fire during exercise. Glute activation can be achieved through a series of warm up exercises which should be conducted prior to all glute building workouts.

Why is Glute Activation Necessary? 

As our glutes are our largest muscle, most of our power comes from our posterior chain so it is very important to use these muscles to their full potential during exercise. Glute activation optimises glute function during exercise. This means that your glutes are going to be one of the main muscle groups used during your workout. 

Have you ever tried to build your booty and found that your leg muscles are growing but your glute gains are almost non-existent? Well, this is where glute activation comes in. Without glute activation, you are more likely going to rely on other muscles to support your movement such as an over reliance on your quads during squats. The primary goal of glute activation is to warm up your glutes, establish a mind muscle connection and prepare your glute muscles to engage throughout your workout. 

How Do You Know When Your Glutes Are Activated? 

Feeeeeel The Burn. 

When you can feel your glutes start to burn they’re awake and ready to work. The movement during glute activation is slow and controlled and your focus should be on the working muscles. The slow controlled movement with resistance (DB Booty Burner Band) and mental focus required during these exercises are a great way to activate your glutes before strength training. 

Give this Glute Activation Routine a try before your next BOOTY DAY sesh!


Place band around thighs, just above your knees. Stand with feet slightly wider than shoulder width distance apart. Keep your shoulders down and maintain a strong and straight back. Maintain an engaged core throughout the exercise.

Extend your arms out straight in front of you, so they are parallel to the ground or alternatively clasp your hands together in front of you for balance.

Initiate the squat by bringing your hips back slightly and continue down as if you are going to sit on a chair. Keep your chest, shoulders and back upright and straight and look forward. Ensure your knees do not extend beyond your toes.

It is best to go for as deep a squat as possible. The ideal squat depth would be your hips sinking just below the knees. If you have knee or hip problems work within your personal limitations.

With your bodyweight in your heels push back up to standing, squeezing your glutes together at the top of the squat.

Repeat this movement for the designated number of reps.



Place the band around your thighs, just above your knees.

Lie with your back on the ground, bend your knees and place your feet on the floor directly under your knees.

Slightly lift your toes and push your heels into the floor.

Lift your hips off the ground and push towards the ceiling.

Squeeze your glute muscles together so that your hips lift to form a straight line from shoulders to your knees.

Slowly lower back down to the ground.

Repeat this movement for the designated number of reps.


Place the band around your thighs, just above your knees.

Position yourself on the floor on all fours, so that your knees are directly under your hips and your hands under your shoulders.

Keeping your legs in this position, lift your bent knee up so that it is level with your hip.

Slowly bring your leg back to starting position and continue this movement for the designated number of reps.

Repeat this movement on the other side for the designated number of reps.

Throughout the movement, ensure your back is kept flat and your hips level.


Place the band around your thighs, just above your knees and begin in seated position, feet flat on the floor in front you and hands on the floor by your side.

Keeping tension on the band, move your knees apart (away from each other), gently rolling on to the outside of your feet to get a full range movement. Slowly bring your knees back together whilst still maintaining band tension to complete a full reps.

The pulse movement is performed at maximum band tension i.e. when your knees are parted. Instead of bringing your knees back together you will stay at maximum tension and only slightly move your knees inwards before pushing back out in a quick, pulsing movement.

Repeat this movement for the designated number of reps.

You may also like