The Missing Link For Glute Gains: Maximize Muscle Activation In Two Minutes

Sometimes the reason your glutes aren't responding has nothing to do with how hard you're working and everything to do with what you're leaving out of every session: glute activation drills.

I was talking to a friend about this recently, and it hit me — most people have no idea this piece even exists. They're squatting, lunging, doing every exercise on the list, and wondering why nothing is changing.

Here's what's actually happening. If you go straight into your workout without waking your glutes up first, your body just routes the work to the muscles that are already paying attention — usually your quads, hamstrings, and lower back. Sure, your glutes are there; they're just not fully engaged in the conversation.

Glute activation is the step that changes that. Something as simple as a clamshell or a banded walk before you train tells your glutes to switch on, so when you get to the actual work, they're the ones doing it.

That's the difference between training hard and training smart. You don't need more sets. You need the right muscles firing before you start.

If you're training consistently and not seeing results in your glutes, try adding two minutes of activation before your next session and notice what changes.

Glute Activation Drills

These are my go-to glute activation drills, although there are lots of them out there. In my opinion, these are a combination of the most effective, easiest, and most accessible. Try one or more of them. Bonus points if you share this post with a friend!

Prone Glute Activation

Instructions:

  1. Place your torso on a firm layer of cushions with your pubic bone supported.

  2. Brace your abs and imagine tucking your tailbone as you raise one leg a few inches off the ground. Make sure to squeeze your gluteal muscle on that side.

  3. Return to the starting position & repeat.

Clamshells

Instructions:

  1. Lie on the side, legs stacked, knees at 90 degrees.

  2. Keep heels together and lift the top knee. Repeat.

Banded Walking Hip Abduction

Instructions:

  1. Intersect the band with your feet, keeping in mind that a narrow stance will give you more resistance and a wider stance will give you a bit less. More isn't always better, so find what works for you. If you are using a circle band, position it above or below the knee, above the ankle, or bisecting the arches of your feet.

  2. Step out to the side, leading with your heel. Check to make sure your toes do not turn out here.

  3. Return to the starting position. Be sure not to let your foot drag the floor, as this can cause the band to break.

Repeat for reps or time.

Gary Berglund