The best glute activation routine works on the pattern of major movement of your hip, which you are probably performing during a leg workout: hip extension (such as a glute bridge), hip outward rotation ( Such as a clam shell), and waist abduction (such as with a side walk). Fagan says low-intensity work (think resistance bands instead of free weights) and more prestigious are the best ways to program it, Fagan says.
The preconditions behind this exciting activation created by Fagan are. They do high-cost band work to get your conflicts shot and prepare for subsequent low-intensity exercise. Completing the circuit once before exercise is enough to make you feel happy (it took me 3 minutes to stick to the lower end of the report), but instead you can complete 4 cycles if you want to use this as a “exercise” training (take less than 15 minutes with rest).
What do you need: a mini-band (or a resistance band that you can tie) and an exercise mat for relaxation.
- Glute bridge
- Clam shell
- Donkey kick
- Lateral walk
Complete 15-20 reps of each exercise (15-20 reps per side for single-foot moves), go straight to the next movement without any rest. Do 1 circuit for glute activation warm-up.
To do this exercise, rest for 30 seconds after completing 4 moves. Do 4 cycles in total.