Most of us want to grow our glutes but the majority of us fail because we’re not actually activating them. If you have a sedentary job, especially where you are sat down for prolonged periods, it can lead to underdeveloped glutes, tight hamstrings and also tight hip flexors. This means glute exercises are felt more in your quads or hamstrings than in your butt.
Fortunately, doing one set of 20 reps on these glute activation moves prior to your booty workout fires up this muscle so that you can make gains in all the right places.
Resistance band walks
A) Wrap a resistance band around the bottoms of your thighs, just above the knee (or feet if you can fancy more of a challenge), widen your stance until the band is tight.
B) The next bit’s easy in theory. Just walk 20 paces using small, slow and controlled steps.
A) Lie face up on the floor, bend your knees to 90 degrees.
B) Drive through your heels while thrusting upwards with your hips to make the ‘bridge’ position. Squeeze your glutes at the top of the repetition, and slowly return to just above your start.
A) Lay on your side with your bottom leg straight, bend your top knee and open up your hips, focusing on squeezing your glutes and abductors to lift your knee.
B) Return to the original position and repeat 20 times on each leg.
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