Whats your preferred glute activation?

Hey all

Just curious as to what others do to activate their glutes? I purchased a Booty Band and did some activation tonight before my actual workout and wow what a difference some resistance makes! My bum was on fire!

I did some banded glute bridges, glute bridges with hip abduction, clams, squats walks from side to side (hubby said I looked like a crab) and some frog pumps but is there anything others I should do or does it not matter as long as I can feel glutes?


  • Djproulx
    Djproulx Posts: 3,084 Member
    Sounds like you've got the glute work covered.

    I work with a trainer and each workout starts with a series of 3 rounds of band movements to activate my glutes. Bridges, squats, crab walks, etc... all while wearing a 6inch wide band(Hip Circle). Then its on to a bunch of weighted single leg movements with the rear foot elevated (no band). Its a routine that gets the job done. :)
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    edited April 2019
    Lunges, good mornings, cable SLDLs, hip thrusts...all pretty good; try changing up the stance (generally wider).
    1 & 1/2 squats, bulgarian split squats, & one-legged squats if you are into murdering your glutes
  • RunsWithBees
    RunsWithBees Posts: 1,508 Member
    edited April 2019
    I trail run, that seems to activate the glutes. I’m very happy with my results 😁
  • EmbeeKay
    EmbeeKay Posts: 249 Member
    I always include banded kickbacks in my glute activation exercises!
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Primarily sumo deadlifts and low bar squats are what the majority of my lifters and myself are programmed for.

    I find band work and thrusts not as useful since the ROM is smaller or the stretch of the band isn't as efficient as free weights. Though there is slots they can be, just not as a main lift.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Typically I will use a fairly thick fabric band and do one or two sets of glute bridges, lateral walks, pause squats with hinge abduction and some kind of hip extension. Nothing too strenuous or fatiguing for them, just a warm up to get blood flowing before I start my main glute lifts.
  • Bwilty7
    Bwilty7 Posts: 45 Member
    Any type of deadlift. Weighted walking lunges. Weighted box step ups. Box jumps.