When it comes to activating your glutes, resistance bands are a great tool to do this and especially to hit every angle.


Did you know…


By activating your glutes, you reduce your risk of injury and can even alleviate the back pain you may be suffering from sitting or standing hunched over all day.


You can also improve your speed, lift more and have strong, toned legs all by doing the below simple moves.


Glute activation exercises should be included in your warm up to get your bootay ready and activated for the bigger exercises you plan to do in your workout, so that your lower back doesn’t try and take over.


They can also be included in your actual workout to make sure your glutes continue to work.


Here are my top 5 exercises to activate your glutes (with or without a resistance band)


1. Glute Bridges


The glute bridge is a versatile move that can be used for activation as well as developing great glute strength. It is a great move to strengthen your glutes and open up your hips. You can do it with just your own bodyweight or even adding weight!

A great thing to do is slow down the tempo and even hold for a few seconds at the top of the bridge and squeeze the glutei.

2. Monster Walks



This move is great for glute activation as it hits everything. Keep a low squat stance and step to the side. The key with this move is to keep your feet apart and the band tight. To make it easier, put the band around your knees. To make it harder, put the band around your feet. Do not let your knees cave in as you walk or your glutes won’t be forced to work.

3. Side Clams



This is another move to isolate the glute medius. This move is commonly used by people rehabbing hip injuries and low back pain BUT it is also a great move to activate the glutes and PREVENT those problems!

4. Fire Hydrants


The fire hydrant is also a great way to wake up the glute medius, which is a critical muscle for maintaining balance and preventing knee and ankle injuries.


Strengthening your glute medius will also improve your hip’s stability as well as help you run faster and change direction more quickly.

5. Donkey Kicks


This move will wake up your entire core, activating your glutes and warming up your abs and shoulders.


To do the donkey kick, start on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet.

Then keeping the knee bent close to 90 and the foot flexed, kick one leg back and drive the heel up toward the ceiling. Don’t let the low back arch and make sure you draw your belly button in toward your spine. Make sure that as you lift you are squeezing the glute of the leg you are raising.



The foot should drive straight up to the ceiling and the knee shouldn’t flare out. Do not let your elbows bend to get the leg higher. Hold at the top and squeeze the glute then lower and repeat. Make sure you are driving straight back and that the knee of the raised leg is bent to 90 and isn’t flaring in or out.

If you are to give these glute exercises ago, remember to tag me in your post at @tonicorkill_pt and tag the @theprojectdxb. If you would like any more information or advice on glute activating excercises, feel free to contact myself through the contact form, email or social media accounts.

Enjoy! Coach Toni :D