When’s the last time you’ve done a lower-body workout that left you exhausted but proud of the work you did? If you can’t remember, we’ve got a four-move equipment-free workout that will ignite your lower body, specifically your glutes, and leave you feeling stronger than when you started.
This quick workout is inspired by NASM-certified and Sweat app trainer Kelsey Wells’s PWR at Home program. “The four glute-activation exercises are a great way to help activate and engage your glute muscles prior to your workout, and they can also be done as a quick, stand-alone session,” Wells told POPSUGAR.
“Activating your glutes is important, as they are a major muscle group that play a large role in almost every lower-body movement and are particularly important for squat and deadlift exercises,” Wells said. Additionally, activated glutes can help you perform movements that recruit your glute muscles better because those muscles are turned on, and it can significantly help to improve your overall performance, she added.
Kelsey Wells’s Glute-Activation Workout
Before getting started, Wells said to warm up with three to five minutes of cardio such as jogging in place or skipping to increases your heart rate and warm your muscles up. After doing light cardio, she also recommends doing a few dynamic exercises like leg swings and arm circles, which will help to increase your range of motion and reduce injury, she explained.
If you plan on using these glute-activation exercises before a lower-body workout, Wells said to complete one round of the following four exercises. If you plan on doing these exercises as a stand-alone workout, Wells said to complete the following four moves as a circuit, taking little to no rest in between each move followed by one minute of rest. Repeat for a total of three rounds.
Once you’ve finished the workout, be sure to cool down. Wells suggested completing three to five minutes of a light walk to lower your heart rate. She also recommends doing static stretches, holding each stretch for 20 seconds or longer, to provide relief from any potential cramping and to reduce soreness and risk of injury.
- Glute bridge with an opening: 10 reps
- Double pulse squat: 10 reps
- Fire hydrant: 12 reps on each leg
- Glute kickback pulse: 12 reps on each leg
Source: Pop Sugar