Tag Archives: glutes

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!

My 5 Fave Stretches & 3 Tips for Toning Your Glutes!

 I can’t believe its already week 3 of the #BosuStrong challenge, time flies when  you’re having fun! Last week we focused on balance and I was proud of myself for realizing that my life was unbalanced in some areas. This week its all about stretching and toning – so make sure you join in on the fun!

1001ThursdayTBTSince we’re talking about stretching, here are 5 of my all time favorite stretches:

  • I love to stretch my legs by doing a low lunge. It’s great for the hip flexors and quads.
  • My favorite total body stretch is downward facing dog.
  • I swear when I do yoga, it feels like ALL my muscles get stretched, lengthened and strengthened.
  • I stretch my mind by reading personal development books.
  • I try to stretch out of my comfort zone by finding new challenges for myself like trying new workouts or signing up for a race.

If you’re looking for a great way to tone your glutes, here are my 3 fav tips (tricks, advice, words of wisdom, exercises, etc):

  1. Glute Bridge
    The key here is to keep your heels as close to booty as possible. Lie on you back, arms by your sides. bend your knees and scoot your heels back as close to your booty as you can. Then squeeze the glutes and tighten your abs and lift up into a bridge. Either hold the bridge or pulse up and down
  2. Curtsey Lunge
    Screen Shot 2015-09-29 at 1.11.06 AM
    This is like a lunge but out to the side. Be sure to stick that booty out to the side so you isolate the glute!
    Screen Shot 2015-09-29 at 1.11.21 AM

3. The most famous glute exercise is squats, however that is not the only exercise that engages/works the glutes. Nor is it the best to isolate the glute muscles because it engages the whole lower body. When doing squats, be sure to have good form and squeeze the glutes to engage them at both the bottom and the top of the squat. 

Let’s all be #BOSUSTRONG.

If you want to participate with us in the challenge on Instagram or Twitter, I have listed the prompts below 🙂
You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. 

Stay Sweet!

Monday, 9/28: We’re starting the week with some side lunges! Show us how you work those inner and outer thighs @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad

Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad

Tuesday, 9/29It’s #tempotuesday! Show us your fave body toning move @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad

Bonus: It’s #triceptuesday and we want to see you dip! Now drop down and give us 20 tricep dips. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Wednesday, 9/30Grab a partner and show us how you tone it up together! @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad

Bonus: #workitwednesday, show us how you’re workin’ in a good stretch this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Thursday, 10/1It’s #totalbodythursday. Show us your favorite total body stretch. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Bonus: Give us a #tbt of a time when you really stretched outside of your comfort zone (feel free to get creative!) #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Friday, 10/2#FreeFriday. Show us your favorite way to get your cardio on! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Bonus: Happy #forearmfriday. Show us a move that helps you stretch and tone #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad 

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.