We all want a firm behind. A butt that looks great in jeans and is perky.You won’t build a butt unless you activate your glutes and get them working. Your glutes are one of the biggest muscles in your body and play a very important part in keeping your back strong and injury free. One good way to tell if you’re not activating them, is if they don’t get sore after training like your quads do (the front of your thighs). There’s a few ways you can get them fired up and working hard.
MIND TO MUSCLE CONNECTION
Focus on squeezing them tight when you do squats, lunges, deadlifts, leg press, tyre flips etc. You can go through the motions of these exercises but if your not thinking about the muscles you should be using then you don’t get the full benefit of the exercises you are doing and risk injury.
GLUTE ACTIVATION EXERCISES
Glute bridges are a great exercise to get your glutes fired up. Do 3 sets of 20 before training and/or add them into your daily routine. Using a resistance band is even better. There’s a variety of other exercises you can do with the band like crab walks, monster walks, squats, kickbacks and clam shells.
Your glutes are made up of 3 muscles. Gluteus maximus, gluteus medius, gluteus minimus pictured here. You need to target all 3 gluteal muscles to develop a strong behind. GLUTE activation exercises get these deeper muscles working harder.
If you sit for longer periods at a time, the front of your hips (hips flexors and psoas) get tight and your glutes become long and weak. Soon your body forgets how to use your glute muscles because it has diverted the neural signal intended for them to Less powerful muscles like your hip flexors. Do Glute bridges at work. Take a pressure ball to work too if you get tight regularly. Stretch and prevent muscles from getting tighter.