The best glute activation exercises

“When you have good mobility in your hips, knees, and ankles, you’re able to activate and engage your glutes more effectively, which means better results,” says Kelsey Wells, a personal trainer on the Sweat app. “Without mobility, you’ll be able to activate and engage your glutes more effectively.” ability, your body may compensate by using other muscles, such as your lower back or quadriceps, which can lead to imbalance or even injury.”

From warm-up to cool-down, these glute activation exercises are your new choice for building a more flexible, powerful lower body.

Join the movement

If you’re following our October 2024 Sports of the Month clubs, these are the sports for week one. Repeat for a total of 3 rounds.

As a bonus, you can follow Wells and the full workout below. Perform each of the seven exercises for the designated time, resting 15 seconds between each movement, for a total of three rounds.

Here are your glute activation exercises

1. Squat stretch

Not only does this exercise stretch and strengthen your lower body muscles, it also builds core stability and shoulder flexibility through overhead stretches.

1. Stand with your feet slightly wider than shoulder-width apart.
2. Bend your hips and knees to lower your hips while making sure your knees are aligned with your toes. Continue lowering until your thighs are parallel to the floor, keeping your back and hips at a 45 to 90-degree angle.
3. Place your hands on the tops of your feet, tucking your fingers under your toes. This is your starting position.
4. Take a deep breath.
5. Hold the stretch for three seconds and feel the tension in your hamstrings. With each exhale, try straightening your legs further to deepen the stretch.
6. Inhale again, and on an exhale, bend your knees and return your hips to the starting position.
7. Repeat for 45 seconds, focusing on maintaining correct form and deepening the stretch each time.

2. Downward dog and calf pumps

Combine the benefits of hamstring and lower back stretching with targeted calf activation to improve calf flexibility and circulation.

1. Place your hands on the mat slightly wider than shoulder-width apart. Place your feet together behind you, on the balls of your feet in a push-up position.
2. Keeping your spine neutral and engaging your core, lift your hips toward the ceiling, forming an inverted V with your body.
3. Bend your knees slightly, press your heels into the mat, and tilt your tailbone upward to deepen the stretch.
4. To perform a calf pump, bend your left knee slightly and lift your left heel off the floor while pressing your right heel firmly into the mat.
5. Switch sides by bending your right knee and pressing your left heel into the mat. Use the left and right calf pumps alternately for 45 seconds.

3. Squat and stretch

The squat portion of this exercise effectively targets the entire lower body and core, while the stretching movement extends the benefits to the upper back and shoulders, improving posture and upper body flexibility.

1. Stand with your feet slightly wider than shoulder-width apart and your hands at your sides. Gently draw your ribs toward your hips to engage your core.
2. Inhale, then bend at the hips and knees, lowering the body until the thighs are parallel to the floor (or lower if comfortable).
3. Exhale, push your feet evenly, place one hand on the ground, and raise the other arm to the sky while still in a deep squat.
4. Twist slightly toward the outstretched hand and reach toward the sky.
5. Repeat on one side, then continue alternating for 45 seconds.

4. Alternate tucks

This dynamic movement primarily enhances lower body flexibility and promotes blood circulation, while also helping to relieve tension in the lower back and hips.

1. Stand with your feet slightly wider than shoulder-width apart and your hands at your sides.
2. Bend the knee of one leg and lift it toward your chest. Place your hands on your bent knees and gently pull them toward your chest.
3. Gently press your bent knees further toward your chest and face to deepen the stretch.
4. Release the bent leg and extend it back onto the mat.
5. Bend the other leg, pulling it toward your chest, then repeat the stretch, switching sides.
6. Alternate legs for 45 seconds.

5. Kneeling Hip Flexor Stretch

This stretch focuses on improving the flexibility of your hip flexors and quadriceps, helping to relieve tightness from prolonged sitting and enhance pelvic alignment.

1. Start kneeling. Step forward with your right leg into a low lunge, making sure your left knee is aligned with your ankle and no farther than your toes.
2. Keeping your torso upright, gently push your hips forward until you feel a stretch in the front of your right thigh.
3. Hold for 30 seconds, focusing on deep, controlled breathing.
4. Switch sides and repeat this stretch with your right leg forward for 30 seconds.

6. Pigeon Pose

This yoga pose deeply stretches the hip rotators and iliotibial band (IT), which is essential for preventing low back pain and improving lower body mobility.

1. Start with your hands and knees on the table.
2. Bring your right knee forward, placing it behind your right wrist so that your right shin is at an angle to the mat and your right foot is in front of your left hip.
3. Extend your left leg straight back, keeping your hips at right angles to the floor, and place the ball of your left foot on the mat.
4. Inhale, lengthen your spine and lift your chest, placing your hands on the mat for support.
5. Exhale as you lower your torso forward, placing your forearms or forehead on the mat, depending on your flexibility, and extending your arms out in front of you.
6. Hold this position for 30 seconds and focus on releasing the tension in your hips.
7. To release, lift your torso and gently move it back to a tabletop position.
8. Repeat on the other side, bringing your left knee forward and extending your right leg back.

7. Supine glute stretch

Also known as the “figure-four stretch,” this move effectively targets the gluteal and piriformis muscles, which are critical for relieving sciatic pain and improving hip flexibility.

1. Lie on your back, bend your knees and place your feet hip-width apart.
2. Turn your right leg and place your right ankle on your left thigh, just above your knee.
3. Gently pull your left knee toward your chest and hold the back of your left thigh with both hands.
4. Hold this position for 30 seconds, breathing deeply to relax into the stretch.
5. On each exhale, draw your left knee toward your chest and gently press your right elbow into your right knee to deepen the stretch, keeping your spine neutral and your tailbone grounded.
6. After completing the stretch on your right side, switch legs and repeat on the other side.