Tag Archives: glute activation

What is Glute Activation? [Workout Wednesday]

Earlier this week I shared a few of my favorite exercises to tone the gluteus maximus, aka your booty! There are 3 muscles that shape your behind, gluteus maximus, gluteus medius, and gluteus minimum. Because most of us spend our days sitting at a desk, our glutes are inactive and when it comes time for them to do some work, they like to slack off. This is where glute activation comes in.


Glute activation means loosening and warming them up so they are ready for action. You want to do this PRE workout. If your glutes are not activated, other muscles, like the hamstrings, lower back or even quads, step in to do the work the glutes should be doing. This causes muscle imbalances, soreness in the low back, knees and/or hips and you are more prone to injury. If you are experiencing any pain in those areas post workout or post run, it could be that your glutes are weak and the other muscles doing the work is causing pain. I am not a physician and cannot diagnose you, see a sports medicine physician or physical therapist for more on that.

On the aesthetic side, if you are doing a lot of booty work and not seeing your rear get any perkier, glute activation is most likely your problem! 

The 3 exercises I am sharing with you today should be done BEFORE a lower body or total body workout or a long run.  These will warm up your glute muscles and get them ready for action. This will ensure that they are doing the work the should be doing during the workout.

Glute Activation Exercises 

  1. Crab walks with optional leg extension
  2. Runner lunge balance
  3. Curtsey lunge with pulse/hold

All the exercises are demoed in the video. I do all of these exercises plus a few more before I go on a run or do a lower body workout. My glutes are an area that I am working on strengthening and all of these exercises have helped significantly. 

On a side note, this video sure makes me miss southern California. I really enjoyed running there. There is something about those palm trees and of course the gorgeous weather. 

Stay Sweaty!