Updated: Jun 18, 2020
For those who struggle to feel their Glutes engage during their workout performing a Glute activation warm up prior to their workout can help to improve that mind-muscle connection and helps them to feel their muscles engage in the right places, but remember activate, don't annihilate.
Warm up your Glutes and get yourself moving through Full ROM with a short round of this Glute activation Circuit.
1) Donkey Kicks, 15-20 Reps - each leg ( Can use Body weight , a band or ankle weights)
This exercise will help to warm up your gluteus Maximus muscle, by taking you through full range hip extension.
2) Fire Hydrants 15-20 Reps - each leg ( Can use Body weight , a band or ankle weights)
This exercise will help you to warm up your glute medius and Minimus through both Hip external rotation and abduction.
3) Single Leg Glute Bridge 15-20 Reps
This exercise will isolate your Glutei Maximus, building upon your mind muscle connection and warming up the muscle.
4) Double Leg Glute Bridge 15-20 Reps ( Can use Body weight or a band )
This exercise will warm up your Gluteus Maximus, building upon your mind muscle connection.
5) Good Mornings 15-20 Reps
This exercise will warm up your Hamstrings and loosen them up dynamically, helping you perform exercises later on with full range of motion.
6) Bodyweight Squats ( Pause at bottom) 15-20 Reps ( Can use Body weight or a band ).
This global exercise will get your legs warmed up, loosen up your hips and get you ready for performing squats and lunges later on in the session.
*For a warm up you can do any exercises you like for that target area, if your warming up your Glutes make sure to include a variation of full range hip extension, hip abduction and hip external rotation, this warm up includes 2 extra non-specific Glute exercises as they are a great addition that helps to warm up other vital muscles and get your body in a prime state for Squatting, Dead lifting and Hip Thrusts. Remember the Goal is to warm up and activate, not to annihilate, you don't want to be working till failure here, instead focus on a slow tempo and feeling the muscles do the work with perfect form. ( A work up is not necessary to achieve good results but it can be a useful tool for those who struggle with their mind muscle connection or feel they need to loosen up their muscles and joints.