By A strong, well-activated set of glutes is the foundation for better balance, posture, and athletic performance. Unfortunately, sedentary lifestyles and long hours of sitting can cause the glute muscles to weaken or “switch off.” Whether you’re looking to improve strength, stability, or simply tone your lower body, incorporating glute activation exercises into your routine is essential. Here are eight of the most effective movements to wake up your glutes and get them firing properly.
1. Clamshells
Clamshells target the gluteus medius and minimus — the smaller muscles along the sides of your hips that stabilize your pelvis during movement. Strengthening them helps prevent common issues like hip pain or lower back strain.
How to do it:
- Lie on one side with your knees bent at about 45 degrees and a resistance band looped around your thighs.
- Keep your feet together and slowly lift your top knee as high as you can without rotating your hips.
- Pause briefly, then lower your leg back down under control.
- Complete 3 sets of 12–15 reps per side.
2. Crab Walks
The crab walk is a simple yet powerful move that works your glutes and thighs simultaneously while improving hip stability.
How to do it:
- Place a resistance band just above your knees and stand with your feet shoulder-width apart.
- Bend your knees slightly into a half-squat position.
- Step sideways, maintaining tension on the band the entire time.
- Take 10–15 steps in one direction, then reverse.
This exercise is great for warming up your hips before weight training or cardio sessions.
3. Donkey Kicks
Donkey kicks target the gluteus maximus — the largest muscle of your backside — helping to build power and lift.
How to do it:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keeping your knee bent, drive one leg upward, pushing your heel toward the ceiling.
- Squeeze your glute at the top, then lower your leg without touching the floor.
- Perform 10–15 reps on each leg.
4. Kneeling Band Hip Thrusts
This variation of the classic hip thrust isolates the glutes while minimizing lower back strain. It strengthens both the gluteus maximus and medius.
How to do it:
- Kneel on the floor and loop a resistance band around your hips, anchoring it in front of you.
- Engage your core and push your hips forward until your body forms a straight line from shoulders to knees.
- Hold for a few seconds, then return to the starting position.
- Repeat 12–15 times.
To increase difficulty, try lifting one knee slightly off the ground for single-leg work.
5. Deadlifts and Squats
Two of the most effective compound movements for glute development, deadlifts and squats engage multiple lower-body muscles, creating strength and balance.
Deadlift:
- Stand with your feet hip-width apart and a barbell in front of you.
- With a slight bend in your knees, hinge forward at your hips to grip the bar.
- Drive through your heels and extend your hips to lift the bar, keeping your back straight.
- Lower the bar under control and repeat for 8–12 reps.
Squat:
- Stand with feet shoulder-width apart and your toes facing forward.
- Lower yourself as if sitting into a chair, keeping your chest up and knees aligned with your toes.
- Press through your heels to return to standing.
- Aim for 3 sets of 10–15 reps.
6. Fire Hydrants
Named for the posture of a dog lifting its leg, this exercise strengthens your glutes and outer hips while improving mobility.
How to do it:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keeping your knee bent, lift one leg out to the side until it’s level with your hip.
- Lower it slowly back to the starting position.
- Perform 12–15 reps on each side.
7. Single-Leg Glute Bridge
The single-leg bridge isolates each glute, ensuring balanced strength and activation between both sides.
How to do it:
- Lie on your back with one knee bent and the other leg extended straight.
- Drive your heel into the floor and lift your hips, forming a straight line from shoulders to knees.
- Squeeze your glutes at the top, then lower slowly.
- Do 10–12 reps per side.
For added resistance, hold a dumbbell or plate on your hips.
8. Glute Bridge (Crab Variation)
This bridge variation effectively targets all three glute muscles — maximus, medius, and minimus — while improving hip flexibility.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Hold for 2–3 seconds, then lower back down.
- Complete 3 sets of 12–15 reps.
Final Thoughts
Activating your glutes regularly not only enhances your workout performance but also improves posture, reduces the risk of injury, and supports overall lower-body strength. These eight exercises are a great place to start, but consistency is key — the more you practice, the more effectively your glutes will engage during any workout. Mix and match these movements, challenge yourself with resistance bands or weights, and enjoy the results of stronger, more powerful glutes.
