Seated glute activation

This motion is primarily controlled by the Gluteus Medius and Gluteus Minimus muscles of the butt , which form your upper glutes and also can make your butt look a lot nicer and rounder if you take the time to develop them. There are a few variations that you can do with this one by adjusting the height of your seated position and also changing up the lean of your torso. Play around with it until you feel a burn in the right spot, but all variations should hit the upper glute muscles in some shape or form.

You can try for around reps at different heights as the video suggests, or if you prefer, go for 3 sets of 20 reps to get a better burn! This will also depend on the weight of the resistance band you are using — a heavier band will make this exercise more difficult, so you might do less reps. To really get those upper glutes fatiged, be sure to perform this exercise slowly and with control, keeping tension on the band throughout the whole set.

The difference is that a band increases in resistance whereas the machine is constant. I like doing the machine leaning over after hip extensions or squats. I do like to use the machine when available. Save my name, email, and website in this browser for the next time I comment.

This move is great because not only do you work your BOTTOM glute to keep your hip up as well as your oblique , but you also work your top glute to perform the leg raise! Pick and choose just a couple to include with warm up and even during the workout based on your needs and goals! Great stuff!!!!! I have a qquestion though.

How do I squeeze my glute to do these exercises. Do I try to do the exercise in such a way that the glute squeezes or try to consciously squeeze the glute? Im having trouble with it, the squeeze feels like its not involved in the exercise organically. Hi Rick! Sorry just saw this. So you want to think about the glute powering the movement so it does squeeze but like with all exercises, you also want to concentrate and consciously squeeze the muscle.

So especially at the top of the donkey kick, focus on contracting the muscle.. Heck even do the poke test and feel the glute contract with your finger! Does that make sense? Often we have trouble getting our glutes activated because of sitting at a desk all day and they need a little help. Plus concentrating and even holding the move at the top to make sure the glutes are activated can improve our mind-body connection! Theres something going on here. I dont think the type of squeeze that your talking about is the same type that im using.

If you go do a bicep curl and flex your bicep as you do it, im not talking about the contraction that is part of the curl, im talking about adding a superfluous one on top of that. Very weird feeling. Sorry for the miscommunication. And because our glute are inactive and there is a chance other muscles may take over we often do have to focus on the muscle working unlike with a bicep curl.

I guess you could also say there is an extra little contraction at the top and not just the contraction as you lift the leg to kick back in a donkey kick. Hi Meti. They are all glute and hamstring focused. If you want to send me videos, I can review your form and help out. Also, your nutrition may not be on point, which may be causing you to gain weight in your legs even with the running.

Hi, Do you have any tips for preventing hamstrings from taking over in these moves where you face upwards bridge, modified posterior plank, thoracic bridge? I have weak gluteus medius muscles and am trying to build them. The other exercises I do consistently yet I cannot seem to get the coordination or activation for these.

Any tips? Thanks, this is one of the best descriptors of these exercises out there. Hi Donna. So have you played around with how close to your glutes your feet are? Sometimes if your feet are too far away or even in too close, you can feel your hamstrings. And do you have a mini band? I find that the Mini Band Bridge is great for activation if you struggle with hamstrings taking over and the frog bridge is also good. I would stay away from Posterior Plank as that works the hamstrings as well.

I can squeeze the entire right glute and the left one I can barely squeeze it almost nothing to be honest …. I would recommend unilateral activation moves to isolate that side. Also, figure out what moves allow you to start activating and then do more reps on that side. I would only pick a couple to use…But depends on your workout…This workout may help! Ive literally tried everything but i dont feel the burn in my glutes.

I want to grow my glutes without gaining weight in other areas. I do these glute activation exercises before i do my lunges and squats but i dont feel anything in my glutes at all. I only feel the burn in my back and thighs. My back has a natural arch to it and it doesnt keep straight even while doing a plank. Please help me. You need to stretch your hips then and roll out your hips and quads.

You then need to learn the pelvic tilt and work on the basic glute bridge first. This may be helpful because right now you are doing the movements but not activating your glutes during anything. I have a few more questions for you. During squats and bridges u should always squeeze ur glutes eg in a bridge we should squeeze the glutes when we go up and hold it for a few seconds but i feel as if i cant squeeze my glutes when my legs are hip width apart i can squeeze them when im sitting or lying down but not during these exercises.

How can i change that? Also Im a beginner at working out. I dont want a massive Kim kardashian kind of butt, i just want some definition as i have these huge dents on my glutes idk why which makes them look flat.

What do u suggest i should do? Also my knees are pretty weak i usually end up getting an injury when i do squats n all. Sorry for asking so many questions but this is the first time someone has actually taken out time to answer my workout dilemmas.

I was just browsing through the comments and i have similar issues like nora. Jeez i thought i was the only one lol. Pleaseeeee guide us so we can get maximum results. You need to think about the muscles working during the moves.

If you want to build your butt and prevent knee pain and get rid of the dents, you need to work all three gluteal muscles and open up your hips. These will help build a base so you can lift heavy and get lean.

If you want a program to guide you, you should join my Booty Burner. My clients doing it love it. It gets the glutes working to prevent injury and help you get more out of your workouts. Do you know what this could be? I would try rolling beforehand to restore proper mobility. How often and how long to do these before noticing the changes in activation and glute strength? With dead glutes i am very inpatient to see changes….

I would be using these before every workout. Are you foam rolling? You can start squatting, just change up the variations you use to complement your work. And even consider other glute focused lifts. But you should start to feel them engaging that first workout. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. They are the moves that most people, especially guys, avoid. So getting them firing efficiently is key!

Plus, strong glutes look pretty darn nice too! Glute Bridge: The glute bridge is a versatile move that can be used for activation as well as developing great glute strength. Another great bridge variation to use in your warm up is the Sit Thru to Thoracic Bridge. Donkey Kick: The Donkey Kick is an oldie, but goodie. Fire Hydrant: Talk about a silly looking, but oh so effective move! Then lower the knee down and repeat. Posterior Plank: The Posterior Plank is a great glute activation, nah full posterior chain activation, move.

Band Monster Walks and Side Shuffle: Mini Bands are a great tool to use to activate your glutes from every angle and work all 3 glute muscles. Clams: This is another staple activation move to target the glute medius. Bird Dog: This is a must-do move to improve core stability.

Squeeze your glutes and keep your belly button pulled in toward your spine. One of the best planks for glute activation is the Side Plank with Leg Lift. If you also struggle to feel your glutes working, kick slightly back as you raise. You can progress the move further by adding a mini band in even! Rick on October 22, at pm. If you have any other questions, let me know!

But to strengthen your glutes, add some tweaks to your walking techniques so you can give your glutes muscles some love. Here are trainer-approved tweaks that can help your walking be beneficial to your glute muscles.

For your walking to offer maximum strength to your glutes, find an inclined surface to walk on, such as a treadmill or a hill. Butt zaps are another good way to activate your glutes. Peloton instructor Jess Sims defines butt zaps as pushing your pelvis forward as you squeeze your glute. Instructor Sims advises that you exaggerate your walk by putting your heel down first, rolling through the center of your foot.

As you get to the ball of the foot, do a calf raise, and add the butt zap. Lateral step-outs activate the gluteus medius the part of your glutes that assists in hip movement. To achieve a lateral step-out, instructor Sim advises that you turn to the side, bend your knees slightly more, and do that at least 10 to 20 times. Take four to six steps, balance on one foot, then put your opposite leg on a high knee pause. Instructor Sim highlights how important it is to work our bodies unilaterally to avoid overcompensation and practice balancing neurologically.

To get the most out of your walks, Physiologist and Bowflex fitness adviser Tom Holland. Start by walking for 10 minutes, then make 20 forward lunges followed by 15 squats. Repeat the minute walk, the lunges, and squats for three circuits. If you are looking for simple ways on how to activate glutes while seated without going to the gym, San Francisco based personal trainer Danny Gordon has several tips on how to do that.

The easiest way to work out your gluteal muscles when seated is by squeezing the muscles on your rear end. As you squeeze your gluteal muscles, you should feel your rear end squeezing in, and your hips rotate slightly. For the exercise to be effective, hold your gluteal muscles for 30 seconds, then release them. Repeat the exercises 10 to 20 times in three to five sets. Squatting is simply one of the most acclaimed exercises for your glutes.

With your feet apart, raise your butt an inch off your seat. Keep your back as straight as you do this exercise. Ensure that as you squat, you can see the top of your shoes at all times.

Maintain your squatting position for 10 to 15 seconds for at least three sets. You can use the arms of your seat or desk for balance, then slowly free up your hands. While seated, straighten one leg at a time, hold it a few inches off the ground and count to 10 before placing the foot back on the ground. Repeat the process with the other leg.