To all my guys and gals who don’t neglect their booty day, let’s talk about the importance of glute activation to build the booty of your dreams. No matter what your training goal is, activation exercises are an important aspect to achieve the results. Activation exercises are low-load exercises that increase blood flow, muscle recruitment, and neuromuscular control before training. Do not worry about lifting heavy for these exercises; you can use lightweight or body weight for activation exercises. 

The goal of activation exercises to this train the muscles to move when they need to move, as well as increase engagement of the muscles. We can include activation exercises in the warmup, as long as you use exercises that target the muscles that are being trained. There are many muscles involved in helping you stay balanced, including the hamstrings, glutes, adductors, and hip flexors. It is important to train for those muscles to help your balance. Activating the right muscles can help with flexibility, stability, and neuromuscular control. Think of these exercises when experiencing tight calves, tight hamstrings, or tight hip flexors. 

These five activation exercises do not require equipment, but you can add a band and complete the exercises at home.

1. Banded Clamshell

This exercise helps with muscle activation and stability, as well as great for compound exercises. 

• How to do a banded clamshell?
  • Lay down on the side.
  • Place the band above the knees.
  • Support your head with your arm or elbow.
  • Slowly lift the top knee, keep your feet together, and stretch the band.
  • Hold for a few seconds and bring the knee back down. 

2. Good mornings

This exercise engages the glutes and hamstrings, as well as a great stretch for the calves. 

• How to do good mornings?
  • Stand with feet shoulder-width apart.
  • Use a weighted barbell and rest it on your upper back. 
  • Hinge hips backwards.
  • Hinge hips forward to return to the starting  position.

3. Body-weight glute bridge

• How to do glute bridge?
  • Lay down on your back.
  • Bend your knees and keep your feet flat on the ground.
  • Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
  • Hold for a few seconds before bringing hips back down.

4. Lateral Walks

• How to do lateral walks?
  • Start in a half-squat position.
  • Keep feet aligned with shoulders and face up.
  • Take a step sideways with one leg.
  • Repeat with the same leg or alternate.

5. Fire Hydrants

• How to do fire hydrants?
  • Start on your knees, back, flat, and hands in position with shoulders.
  • Keep the leg bent at 90 degrees, and lift to the side, stopping at hip height.
  • Return to start, continue on the same leg or alternate.

Try out these five exercises with bodyweight or with bands, while focusing on engaging your core and muscles.