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Glute Activation: Build a Nice Booty and Save Your Lower Back

April 24, 2019

Awww the glutes, not only an attention grabbing muscle group, but the largest muscle group in your body. The gluteus muscles consist of the gluteus maximus, medius and minimus, and the reason they are so large and strong is so that humans can stand, walk and run upright. Without a strong set of glutes, humans would probably be walking around on all fours like an ape or monkey. This is why glute activation is so key when it comes to posture and health.

Your Butt May Be Asleep

The problem is most of us work at a desk all day. And while our tooshies act as a nice chair pillow, they were not meant to operate this way. For this reason, sitting down all day at work may have made your butt fall asleep… literally. This means, by being inactive all day, the gluteus muscles may have a hard time activating properly when you hit the gym or go for a run later in the day. Not only will this limit you from your true athletic potential, a weak set of glutes can be a large contribution factor to a host of lower back, lower body and posture issues.

Baby Got Back… A Healthy Back

Of course we all want the aesthetic benefits of fitness, however the main purpose of working out is to improve your health. The best part about concentrating your exercise efforts on your backside is that you will be improving your health and posture, while building a desirable derrière. Strong, balanced glutes help keep your body alignment in check, including your knees and hips. They also help keep your back healthy by improving posture and reliving and balancing your psoas and other potentially tight hip flexor muscles. Also, working your glutes requires more blood flow and oxygen than other muscle groups so while you improve the function of your body, you'll also be burning fat at a faster rate.

Exercises to Activate the Glutes Pre-Workout

In order to activate your glutes, try these exercises before you workout. We recommend doing two of these exercises, just 2-3 sets of 10 pre-workout as part of your warm up. Glute Bridges, Lateral Band Walks, Glute Kick Backs, Broad Jumps

Best Compound Movements and Isolated Glute Exercises

Use these exercises when you target legs to build up those glutes! Deadlifts Squats (specifically deep backsquats and sumo squats) Weighted Lunges or Step Ups Weighted 


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