Low Load Glute Activation Guide for Increased Glute Recruitment
By: Ali Sheridan
(11 Year Certified Personal Trainer, HKC Kettlebell Certified Trainer, Clean Health BioLayne Level 1 & Level 2 Certified Trainer & Corrective Exercise Specialist)
Lots of fit coaches and influencers just throw spaghetti at the wall and see what sticks when it comes to glute activation & glute growth.
I was completely guilty of this too and it’s honestly not terrible.
If we’re putting stimulus on the glutes, we’ll probably see some improvements. Butt!!! You’re here because you want to optimize your time & effort & get the most out of your glute growth routine!
That said, low load activation is going to give you the most glute bang for your buck.
Low load activation focuses on priming your body with mobility & activation to create an overall better activation. Priming & waking up all 3 glute muscles, without exhausting them is going to help you fully optimize your glutes during your workout.
AKA, GLUTE ACTIVATION IS NOT A WORKOUT & YOU SHOULD NOT FEEL LIKE YOUR GLUTES ARE FATIGUED BEFORE STARTING THE ACTUAL WORKOUT.
Now for the Secret Sauce/Exercises
KNEELING HIP FLEXORS STRETCH: (20-60 seconds)
(leg pull optional)
Getting into the psoas & rector femoris/quad
LEG SWINGS: (10 forward & 10 horizontal)
To open up the hips
**Elevated even better
MULTI DIRECTIONAL LUNGES: (5-10 each)
**Variation optional but my favs are back & lateral
To open the groin, hips & start activating glutes
HEELS ELEVATED DEEP GOBLET SQUAT: (10-20 second hold, then 8-10 fluid reps)
**light weight optional
**These can also be done with feet flat on the floor for those with good ankle and achilles mobility
To stretch calves/ankles to get deeper in squat. Deeper squat = increased glute activation
LATERAL BAND WALKS: (10 steps each direction)
To lightly activate medial glutes
QUADRUPED HIP EXTENSIONS: (10 each leg)
To lightly activate glute min
BANDED FIRE HYDRANTS: (10 each leg)
To activate hips & open range of motion
GLUTE BRIDGE HOLD, STANDING GLUTE SQUEEZE OR RKC PLANK HOLD WITH GLUTE SQUEEZE: (10-20 seconds)
To activate glute max
You only need to do 1 round of each move & the entire sequence should only take about 8 minutes.
This is best done just before your first exercise &/or after any cardio warm-ups
Visualize your glutes contracting & growing during your activation & throughout your workout.
Get excited, this is often a missing link in your glute growth journey!