- Glute Minimus
- Glute Medius
- Glute Maximus
Glute activation plays an extremely important role in the stabilisation of your pelvis and your spine. As a consequence, when performing compound exercises such as Squats, Deadlifts, Bench Press, Overhead press, Bent Over Rows (to mention a few) you must ensure you activate your glutes accordingly as part of your warm-up routine. Doing this will translate in an improved performance, increase in strength and will substantially decrease the risk of spinal injury.
Here are 5 simple exercises that you can perform with fabric mini-bands (booty bands) which will help you fire up those glutes before your big training sessions. Furthermore, if you are currently stuck at home, you can include these 5 banded glute exercises as part of your home workout routine.
1. Glute Bridges
- Grab a medium resistance band from your set of bands. This will allow you to control the movements and create better 'mind-muscle' connection.
- Put your band around your legs, just above or below your knees, whichever feels more comfortable for you.
- Lay on your back with knees bent to around 60 degrees.
- Push your hips up, using a 'hinge movement' and always maintaining a neutral spine.
- Make sure you keep the band stretched by using the clue 'open your knees out'.
2. Clams
- Grab an extra light resistance booty band again
- Put your band around your legs, just above or below your knees, whichever feels more comfortable for you.
- Lay down on the mat, on either your right or left side, with knees bent to 60 degrees.
- Lift both your feet up slightly from the ground.
- Open your knees so that the band is stretched, ensuring you control the movement.
- As an optional, you can extend the top leg towards the ceiling. This will make the exercise harder to perform.
3. Glute Kick Backs
- Grab a light resistance booty band again.
- Wrap the band around your feet.
- Kneel on the mat, with both arms in a similar position to a push up.
- Hold one foot down against the mat and kick back and up your other foot towards the ceiling.
- Make sure you squeeze through your glute and you keep a neutral spine.
- This banded exercise is great to activate your glute max.
4. Fire Extinguishers
- This exercise can be performed with a stronger resistance band
- Wrap the band around your legs, just above your knees
- Kneel on the mat, with both arms in a similar position to a push up again.
- Open one leg to the side while holding the position with your other leg on the mat
- Make sure you squeeze through your side glute and you keep a neutral spine.
- This exercise is good for activating your Glute Minimus
5. Prone Glute Extension
- This exercise can be performed with a stronger mini resistance band too
- Wrap the resistance band around your legs, this time just above your ankles. The further the band is above your ankles towards your knees, the easier this exercise is)
- Lay on the mat, facing the floor with your face resting on your arms.
- Lift both legs just slightliy from the floor, ensuring you stretch the band to the sides.
- Make sure you squeeze through both your glutes and try to keep a neutral spine.
- This exercise is good for activating your Glute Maximus
You can get your own set of 5 Resistance Bands below:
Give these banded glute activation exercises a go and let us know your thoughts. Doing these on a daily basis will also help with reducing low back and knee pain when caused by glute weakness.