FFH Fitness Studio

Wake up your "sleeping beauties" - Glutes - through glute activation exercises!

Activation exercises prep your body in the same way that preheating the oven preps for baking.

Everyday life requires us to activate our quads and calf muscles, but muscle like gluteus maximus isn't highly activated throughout your day. Prolonged sitting leads to shut down and weakening.

Performing activation exercises regularly will prevent the gluteus maximus muscles tendency to shut down and help them fire up throughout your daily activities.

Focus on quality, not quantity. Perform about 10 reps with the goal of highly activating the glutes.

· Bird-Dog - perform 6-8 reps on each side
This exercise activates the gluteus maximus muscle.

· Fire Hydrant - perform 6-8 reps on each side
This exercise activates the hip external rotators and upper glutes.

· Quadruped Hip Extension/Donkey Kick - perform 6-8 reps on each side
This exercise activates the gluteus maximus muscle.

· Side Lying Hip Abduction - perform 6-8 reps on each side
This exercise activates the upper glutes.

· X-Band Lateral Walk - perform 6-8 reps on each side (clients favorite)
This exercise activates and strengthens the upper glutes. Keeping your legs straight, take short steps to the side.

· Superman - perform 6-8 reps
This exercise activates the gluteus maximus and spinal erectors.

· Bodyweight Glute Bridge - perform 8-12 reps
This exercise activates the gluteus maximus muscle.

What's your favorite glute activation exercise? Share in the comments below!

Need help to figure out which exercises are better for you and your unique body?

DM "Help". And I'll be happy to chat!

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I help women - as unique people - get to their goals by doing what matters to them, in the way that's best for them.

I design fitness and nutrition programs for women who want to champion their lives, their health, and their families.

Simple program is designed for each client based on their unique goals and abilities, removes stress of planning and fits right into their busy and complex lifestyle.

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