7 Power-Packed Glute Activation Moves For Your Lower Body

Provide your glutes with the care and attention they require through these activation exercises designed to both stretch and strengthen your lower-body muscles, elevating your glute workouts to new heights.

“When your hips, knees, and ankles exhibit good mobility, you can effectively activate and engage your glutes, leading to improved outcomes,” explains Kelsey Wells, a personal trainer associated with the Sweat app. “Without proper mobility, your body may compensate by utilizing other muscles, such as your lower back or quadriceps, which can result in imbalances or even injuries.”

Spanning from warm-up to cool-down, these glute activation exercises will become your essential tools for achieving a more flexible and powerful lower body.

Get on board

If you’re participating in our October 2024 Movement of the Month Club, these exercises are part of week one. Perform one exercise each day from Monday to Sunday for 60 seconds (or 30 seconds on each side). Complete a total of 3 rounds.

Additionally, you can follow along with Wells in the full-length workout provided below. Execute each of the seven exercises for the designated duration, resting for 15 seconds between moves, totaling three rounds.

Here are your glute activation exercises

1. Squat and Extend

This exercise not only enhances flexibility and strength in your lower body but also cultivates core stability and shoulder flexibility through the overhead extension.

1. Stand with feet slightly wider than shoulder-width apart.
2. Bend at your hips and knees, lowering your backside while ensuring your knees are in line with your toes. Continue to lower until your thighs are just below parallel to the ground, keeping your back at a 45 to 90-degree angle from your hips.
3. Place your hands on the tops of your feet, tucking your fingers underneath your toes. This serves as your starting position.
4. Inhale deeply. As you exhale, straighten your legs by extending your knees and raising your hips while keeping your back straight and fingertips underneath your toes.
5. Hold this stretch for three seconds, feeling the tension in your hamstrings. With each exhale, strive to straighten your legs more to deepen the stretch.
6. Inhale again, and as you exhale, bend your knees and lower your hips back to the starting position.
7. Repeat for 45 seconds, concentrating on proper form and deepening the stretch with each repetition.

2. Downward Facing Dog and Calf Pump

This combination provides excellent stretching for your hamstrings and lower back while activating your calves, improving flexibility and circulation in your lower legs.

1. Position both hands on a mat, slightly wider than shoulder-width apart. Set your feet together behind you, resting on the balls of your feet in a push-up position.
2. Maintaining a neutral spine and engaging your core, lift your hips towards the ceiling, creating an inverted V-shape with your body.
3. With slightly bent knees, press your heels toward the mat while tilting your tailbone up to deepen the stretch.
4. For the calf pump, bend your left knee slightly, lifting your left heel off the floor while pressing your right heel firmly into the mat.
5. Switch by bending your right knee and pressing your left heel into the mat. Alternate between right and left calf pumps for 45 seconds.

3. Squat and Reach

This squat effectively targets the entire lower body and core, while the reach enhances benefits to the upper back and shoulders, promoting better posture and upper body mobility.

1. Stand with your feet slightly wider than shoulder-width apart and hands at your sides. Engage your core by gently drawing your ribs toward your hips.
2. Inhale, then lower your body by bending at your hips and knees until your thighs are parallel to the floor (or lower if comfortable).
3. Exhale, pressing evenly through your feet as you place one hand on the ground and lift the opposite arm toward the sky while remaining in a deep squat.
4. Gently twist toward the extended hand, reaching towards the sky.
5. Switch sides and continue alternating for 45 seconds.

4. Alternating Knee Hug

This dynamic exercise improves lower body flexibility and encourages circulation, while also alleviating tension in the lower back and hips.

1. Stand with feet slightly wider than shoulder-width apart and hands at your sides.
2. Bend one knee and lift it toward your chest. Use both hands to gently pull it closer.
3. Gently press the bent knee closer to your chest and face to deepen the stretch.
4. Return the bent leg to the floor.
5. Switch to the opposite leg, pulling it toward your chest, and repeat the stretch.
6. Alternate legs, performing the stretch for 45 seconds.

5. Kneeling Hip Flexor Stretch

This stretch focuses on enhancing flexibility in the hip flexors and quadriceps and can help reduce tightness from prolonged sitting while improving pelvic alignment.

1. Begin in a kneeling position. Take a large step forward with your right leg into a low lunge, ensuring your left knee remains aligned over your ankle and does not extend beyond your toes.
2. Keep your torso upright and gently push your hips forward to feel a stretch in the front of your right thigh.
3. Hold for 30 seconds, concentrating on deep, controlled breaths.
4. Switch sides and repeat with your right leg forward for another 30 seconds.

6. Pigeon Pose

This yoga posture deeply stretches the hip rotators and the iliotibial (IT) band, vital for preventing lower back pain and enhancing lower body mobility.

1. Start in a tabletop position on your hands and knees.
2. Bring your right knee forward, placing it behind your right wrist, and angle your right shin across the mat, with your right foot positioned in front of your left hip.
3. Extend your left leg straight back while ensuring your hips remain square to the floor, resting the top of your left foot on the mat.
4. Inhale as you lengthen your spine and lift your chest while keeping your hands on the mat for support.
5. Exhale as you lower your torso forward, placing your forearms or forehead on the mat based on your flexibility, extending your arms in front of you.
6. Hold this position for 30 seconds, focusing on releasing any tension in your hips.
7. To exit, lift your torso and gently return to the tabletop position.
8. Repeat the exercise on the opposite side by bringing your left knee forward and extending your right leg back.

7. Supine Glute Stretch

Commonly known as the figure four stretch, this exercise effectively targets the glutes and piriformis muscle, which is crucial for relieving sciatic pain and enhancing hip joint flexibility.

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