Activation Exercises are isolation exercises done for higher reps with lighter loads meant to really target specific muscles so we can establish the mind-body connection and get those muscles working properly without other muscles trying to compensate and work instead.
With these moves, you'll often feel that BURN really add up, which can then help you utilize your glutes correctly during your compound exercises, such as squats and deadlifts, or even during your runs.
Think about the day after you've worked an area of your body and it's a bit sore...say your abs....
The next day during your workout, you'll feel your abs potentially working during moves you didn't even notice them engaging in before. You're more AWARE of the muscle because of that previous work.
By doing glute activation, you're helping yourself become aware of that muscle to better utilize it during your training.
You aren't trying to fatigue your glutes with these isolated moves done prior to your workouts, but more "wake them up" so you can better recruit them during the other exercises.
And these moves are the perfect way to rebuild if you've been sidelined with an injury. We have to remember the best REHAB routine, is a PREHAB one.
By doing these activation exercises, we can strengthen our glutes if they've become weak even due to previous injuries.
Ever heard your hip flexors are also tight and that is causing your pain?
Well the extra BONUS of glute activation moves is that they unlock tight hip flexors!
So if you're short on time during your warm up? You can use glute activation moves to also STRETCH OUT YOUR HIPS!
These activation moves do this through what's called RECIPROCAL INHIBITION.
By engaging your glutes, you can actually inhibit your hip flexors. So by activating your glutes, you drive your hips into extension and stretch out your hips!
WIN WIN RIGHT?!
AND on top of the injury prevention and hip mobility benefits of glute activation moves, they can even lead to muscle hypertrophy aka building your butt!
Ever do those band walks and just want to grab your butt after because it burns so much and you really feel the muscle pumped?
The BURN that you feel from these higher rep, isolation exercises, where the muscle's under constant tension, means you've created metabolic stress. And one of the drivers of muscle growth? Well it's metabolic stress!
So while weights are key too, if you do want to get stronger, and build a perky butt, activation moves can help!
And the best part is, you don't have to spend hours in the gym to get results!
All you need to do is include activation exercises in a quick series BEFORE your workouts to exponentially increase the benefits of your training and get better results faster.
Plus, if you're ever short on time or traveling, a glute activation series may be all you need to stay on track and moving forward. And the best part is, you can easily do them right in your living room or hotel room!
STOP skipping this oh so important piece of your training routine. Start including glute activation moves in your workouts TODAY!
To help you get started with some amazing series, I've created my Booty Burner System!