If you have been struggling to grow your butt, then there is a big chance that it’s because you are not activating your glutes before you work out.
Glute activation is the process of warming-up the muscles in your butt.
If you start your workout with muscles that are warm, you will be able to squeeze the muscles better, which will help them to grow. This can really be a game changer in building the butt, and is something that is often overlooked!
If you start feeling your lower back while working your butt, it is probably because you didn’t warm your butt probably and therefore other muscles (like your lower back) are taking over and doing the work, instead of your butt.
When you warm up your glutes before your workout, you basically informing your body that this is the muscle that should be doing the work. The other muscles are then less likely to take over during your workout.
HOW TO COMPLETE THE WORKOUT
- The circuit has a total of 8 exercises all targeting your glutes.
- Complete each exercise for 30 sec, then rest for 5 sec before moving on to the next exercise.
Alternatively, you could simply follow along to the full 5 MIN GLUTE ACTIVATION WORKOUT video below. It targets your glutes and will get them nice and fired up before your workout.
YOUR GLUTE ACTIVATION WORKOUT:
EXERCISE 1: SQUAT PULSES
Squats are a great way of warming up the entire lower body. Add a pulse at the bottom to really get the focus on the glutes. Make sure to keep all your weight in your heels as you perform the movement.
EXERCISE 2: SQUAT & ABDUCT
This is a great movement to wake up the abductors, also known as the ‘side booty’. Alternate legs after each squat.
EXERCISE 3 & 4: KICKBACK RIGHT & LEFT
The kickback is such an effective exercise for the glutes. Don’t arch your back as you kick back, and make sure to hold on to a wall or chair for balance. Do the exercise on the right then do the same on the left leg.
EXERCISE 5 & 6: KICKBACK PULSE RIGHT & LEFT
We are firing up those glutes by keeping the tension in them throughout this exercise. Keep pulsing, you will feel the burn in your glutes. Do the exercise on the right then do the same on the left leg.
EXERCISE 7 & 8: HALFMOONS RIGHT & LEFT
Halfmoons, also known as Rainbows, are a great way of targeting all parts of the glutes, the side, upper, and under butt. It is definitely an all round favorite of mine. Do the exercise on the right then do the same on the left leg.
Well done, that was your glute activation workout! Quick and easy to perform.
WHAT’S NEXT FOR THE GLUTES?
Now that your glutes are nice and warm, let’s go grow your glutes with this BEST 10 MIN WORKOUT TO GROW A BUBBLE BUTT AT HOME. Alternatively, join me for a fun butt workout in any of these follow along workouts:
ARE YOU SERIOUS ABOUT GROWING YOUR BUTT?
If you are serious about growing your butt, then the quickest way to do that is by doing a different butt workout at least 3-4 times a week. Try to hit the glutes from all angles to get that round bubble butt.
You can do this by trying my 14-DAY ULTIMATE BOOTY WORKOUT PLAN. It will help you to stay focused on the goal and get your results quick. You WILL SEE RESULTS if you are consistent!
Remember, rule number 1 is to have fun! See you in the next workout xox