Glute activation has been a buzz word in the fitness community for a while now. What is being referred to as glute activation? Why is it important? And is it something you should be considering in your workouts?
Learn about all of this from a physical therapist, why it is commonly used in the PT clinic, and how it may (or may not) help you on your fitness journey.
**This is not medical advice. Please consult your medical provider for more information.
Glute Activation: What is it?
Glute activation refers to getting your gluteal muscles firing. This is typically performed through targeted exercises that emphasize one or more of the gluteal muscles. It may involve multiple repetitions or holds, often called isometrics.
Why is Glute Activation Important?
Activating your glutes prior to beginning a workout may be beneficial. Do you ever go through a leg workout and notice that when you are sore afterwards, everywhere hurts except your glutes. You want your glutes to work, but your body is interested in using other muscle groups primarily.
Will it Help Me in the Gym?
If you have found that you have a hard time working your glutes, as described in the scenario above, then gluteal activation may be helpful for you. Compound leg movements should be using the glutes so if you aren’t feeling this area activate, then you probably aren’t using your glutes effectively.
Alternatively, if you are choosing exercises that emphasize the glutes (i.e. donkey kicks, hip thrusts, etc.) and you aren’t feeling your glutes work as much as they should, you probably aren’t using them like you should!
Pay attention to what your body is feeling. It will tell you which muscles are working and which are not. This is how you determine if your form is correct and if you are targeting the right area of your body.
For example, performing a donkey kick and feeling your low back ache or your hamstrings on fire shows that these are the muscle groups that are primarily working. Performing a donkey kick and feeling either your glutes or a combination of your glutes and hamstrings is more of what you should be aiming for. Checking in with what you are feeling in this manner confirms you are not arching through your low back to help out. It also confirms if your glutes are helping out with the movement as they should be.
Who is Glute Activation for?
Glute activation is for individuals who are demonstrating deficits in this specific muscle group. We want muscular symmetry throughout the body. If one muscle group or one side of your body is overworking, this may create problems later down the line.
If you know you struggle with getting your glutes to “turn on” or activate for a leg day workout, gluteal activation exercises prior to beginning a workout may be beneficial.
Alternatively, isolated glute exercises are a great way to build strength and endurance at the end of a workout as a “burnout.” Imagine you just went through a tough leg workout. At the end or your workout, perform these three exercises as your finisher. For added difficulty, place a resistance band just above your knees. Have fun!
01
Clam iso
Lie on your side. Bend your knees so your hips are flexed at a 45-60° angle. Keep your feet together and lift your top knee up towards the ceiling. Hold this position for 30 seconds, three times.
02
Hip abduction iso
Lie on your side with your bottom leg bent and the top leg straight. While performing this exercise, try to keep your ankle, hip, and shoulder all in a straight line. Lift your top leg straight up towards the ceiling. Hold this position for 30 seconds, three times.
03
Quadruped hydrant iso
Start on your hands and knees. Move your right knee at a 45° angle behind you, not directly to your right side. Then rotate your right leg outwards like you are trying to bring your foot closer to your body. Hold this position for 30 seconds, three times.
TL;DR
Glute activation refers to finding the mind-muscle connection to the gluteal musculature. It is the ability to turn your glute muscles on, which can be beneficial if used for therapeutic exercise. It can also be helpful if you are emphasizing the glute muscles during a workout in the gym.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
