If you want to grow your glutes, you can’t just jump into heavy squats or lunges and hope for the best. Your glutes are often “asleep” from sitting all day, and when that happens, your quads and lower back take over during workouts. That’s why glute activation is non-negotiable. These 5 simple moves will wake up your glutes and make every rep count.
1. Glute Bridges – 3 sets of 15
This classic move is perfect for warming up the mind-muscle connection. Lie on your back, feet flat, and drive through your heels as you lift your hips. Squeeze your glutes hard at the top, then lower with control. Keep your abs tight and avoid arching your back.
Why it works: Activates both glute max and hamstrings, setting the tone for your workout.
2. Banded Side Steps – 3 sets of 20 steps (10 each way)
Place a resistance band just above your knees and get into a slight squat position. Step side to side with control, keeping constant tension on the band. Don’t let your knees cave in—stay low and keep those glutes working.
Why it works: Targets the glute medius to stabilize your hips and improve squat/lunge form.
3. Donkey Kicks – 2 sets of 15 (each leg)
Get on all fours, keep your core tight, and drive one heel up toward the ceiling while squeezing your glute. Control the movement both up and down—don’t rush it or swing.
Why it works: Isolates each glute individually and builds that mind-muscle connection.
4. Fire Hydrants – 2 sets of 15 (each leg)
Still on all fours, lift one knee out to the side like a dog at a fire hydrant. Keep your back flat and avoid rotating your hips. Focus on the side glutes doing the work.
Why it works: Activates the glute medius and improves hip mobility.
5. Standing Kickbacks (Banded or Bodyweight) – 3 sets of 15 (each leg)
Hold onto something for balance and kick one leg straight back, squeezing your glute at the top. Add a resistance band around your ankles for extra burn.
Why it works: Great final burn to fire up your glutes and reinforce that activation pattern before your main workout.
Conclusion
You don’t need a long warm-up—just these 5 moves to get your glutes activated and ready to grow. Do them before leg day, glute day, or even full-body workouts. You’ll feel a difference immediately, and your results will show it.
