What is Glute Activation?

Have you ever wondered to yourself why you haven’t made as much booty gains as you anticipated to? Well maybe you have what we call a sleepy butt and need some Glute activation in your life to get them fired up to build some bootilicious muscles!

What is Glute Activation ?

Alot of us girls suffer what we call Sleepy Butt Syndrome, SBS. Because for most of us girls, even the active ones, our glutes have this main function to just sleep as it thinks that the only purpose for it is to help you sit down. So whenever we try to target our glute muscles in focused glute exercises you will find that the strain in that exercise will actually make you compensate to use other muscles to fire the workout and not the glutes itself because its too lazy…

So glute activation is a series of warm up exercises before any leg/ Glute driven day to fully activate them to give yourself the maximum growth benefits


instaimage_22.pngI can tell you, this is me all over. I cannot tell you how hard it has been to even make the slightest of gains on my booty. I’ve kind of always had a long flat bum, comes from my mother because hers was identical to mine. I had a SBS because no matter how hard/ how many times I worked those glutes and prayed for


them to grow, they just didn’t seem to budge!! Hence the picture on the right. 2016.  Yup! That’s 2 years into the training. AND STILL NOTHING!!


So since the start of September 2017 I’ve been doing my research on Glute activation and have implemented them into every single day i have either a Leg or Glute day!


I’ve seen double the improvement of growth in my glutes in the 6 months than the last 3-4 years I’ve worked on them previously. I truly must have had an EXTREMELY LAZY BUTT.

So if you feel like your glutes are stubborn like mine I would definitely give these a try before any workout you do on the lower body. Even when I’m Squatting my PR’s at 90kg, I feel more focused and balanced within the strain of muscles. MAKING GAINS!!

Not only will it help with you muscle gains, but will also decrease chances of injury and decrease poor running form.

Here are a few exercises that you can implement in your glute warms up! A Resistance band will because your best friend, Purchase some its money that you wont regret using!

Your exercises Explained/shown

3/4 Length  Squats ( with resistance bands) 

squat pulse with band3 Sets of 10-12

The Resistance band helps the form of squeezing the hips in whilst keeping your knees out. This type of mentality of squeezing your hips is the road to accessing your activation.

Like a basic Squat but you aren’t going to bring yourself up to the last 1/4 to the thrust.

You can give yourself some weights if you need but they aren’t a must

Keeping your back straight with no arch in the lower back (this can cause injury)

and keeping all the pushing and weight on your knees


3/4 Deadlifts with resistance band

34 deadlift

3 sets of 10-12

I like to Super Set these with the  squats, because it saves time and its easy to transition into. Again, its like a deadlift but you aren’t going to do the last 1/4 of the hip thrust. Keep those legs straight with a slight bent at the knee, really pushing your bum out behind you. Pushing away from the heels.

Hip Thrusts with resistance band

hip thrusts3 sets of 10-12

You can do this with your heels on a platform on flat on the floor! the platform will work a little of hamstrings also. Pushing away with the heels and thrusting up as much as possible! really squeeze at the top and give it the best UGLY BUTT you can giv it.


Cable Deadlifts  

cable deadlifts3 sets of 10-12

These are my absolute favourite because when I squeeze… i can FEEL the SQUEEZE. similar to a deadlift but instead of the weight going down your legs, its going out! plus the cables going to give you a constant resistance. just remember to keep all your weight on your heels and push from the heels and SQUEEZE at the top

Sumo Squats 

3 sets of 10-12 with 10kg dumbell

With legs apart a little bit wider than shoulder width apart. Keeping your back straight angle so that there is no arch in the lower back. Pushing at the heels and squeezing at the top of your thrust.

Glute activation workout summary

  • 3/4 squats  – 3 sets of 10-12 ( with or without dumbbells)

  • 3/4 Deadlifts – 3 sets of 10 – 12 ( with or without dumbbells)

  • Hip Thrusts – 3 sets of 10 – 12 ( with or without platform)

  • Cable Deadlifts – 3 sets of 10-12 (as heavy as you can go)

  • Sumo Squat – 3 sets of 10 -12 ( 10 kg dumbbell)


NOW GO WORK OUT SOME GLUTES and feel the difference in your workout !


Ling x

Untill the next workout, if you want to check all these out they are mostly in this vlog here! Enjoy!