April 14, 2023 2 min read

Glute activation exercises help you reduce your risk of injury and even alleviate your lower back pain.

Your glutes are the largest muscle group in your body and play an important role in providing power and stability in many movements - both in day-to-day life and your workouts. Glute activation means properly strengthening the muscles in your bum, which help to boost your ability to perform everything from pulls and squats to jumps and sprints. Focus on glute-activation exercises like these, which target the gluteus medius, minimus and maximus, that helps to keep your pelvis balanced when you walk or run.

Best Glute Activation Exercises

Lateral Band Walk

The lateral band walk is a great way to work your glutes, hips, and thighs. Doing lateral walk helps to stabilize your knees and hips, helps reduce stress on your lower back and prevents injury.

Glute Bridge

A glute bridge is a versatile move that can be used for activation as well as developing great glute strength. Performing glute bridges is an effective way to increase stability in your core, build strength in your glutes, and help you with form and function as you perform other exercises.

Banded Side-Lying Clam

This is another glute activation move to target the gluteus medius. You can do this move without a mini band; however, the mini band does provide resistance. This workout strengthen the glute to improve your overall movement, hip alignment, and  also help to reduce low back and knee pain.

Donkey kick

They target your gluteus maximus—the largest of your three glutes muscles, and the bulk of your booty, they also work your core and shoulder muscles. With regular practice, kickbacks can help build strength for other lower-body workouts like lunges and squats.