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glute activation

what is glute activation? ·  ·  ·

glute activation turns your gluteus maximus, medius and minimus "on," and helps loosen tight muscles.

activating these muscles means that you'll be able to strengthen them. this also means that you'll be able rely on them during movements instead of relying on their surrounding muscles to compensate.

the posterior chain

your posterior chain is a group of muscles located on the back of your body and is responsible for most of your power to move. 🤯

amongst this group is your gluteus maximus, the largest, heaviest muscle on your body! together with the gluteus minimus and gluteus medius, they make up your buttocks.

sedentary lifestyle choices and work may have us sitting more, practicing poor posture.

as a result:

  • our hip flexors tighten
  • our back muscles lengthen and loosen reducing support
  • our upper body is pulled forward causing discomfort, pain or worse─ injury

simply put, our gluteal muscles are not activated because we don't use them correctly, or at all!

performing exercises without activating the glutes can place stress and tension on the surrounding muscles and lower back.


banded exercises with resistance bands are one of the best ways to activate and build strength in your glutes.

here are some great exercises to wake up those glutes and build that booty! 🔥

  • banded squats
  • monster walk
  • standing or lying kickbacks
  • banded glute bridges
  • side shuffle
  • clamshells


grab your bands and let's go!

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