The Glute Activation Exercises You Can Do Anywhere

On days where it seems like we can’t look at a single screen without being reminded that a plump, peachy booty is en vogue, it may seem like glutes have become the largest vanity muscle in our bodies. I’m here to say strong glutes are very important and definitely not just for killer curves, but they protect actually protect you. Glutes help prevent injury in by helping provide proper knee tracking. Without strong glutes, we are more susceptible to knee-related injury due to improper tracking. Ever sit at your desk and get that dull lower back ache? Stronger glutes also help reduce back stress. Experience a hamstring injury? Don’t worry, strong glutes help prevent those, too! There are plenty of ways to work your glutes and you don’t have to go to the gym and knock out a bunch of squats at the squat rack to get them. Here are a few resistance band exercises you can do anywhere–the only thing you need is one TheraBand. If you don’t have one, I grabbed a few on Amazon and they were really inexpensive. Get a few different resistance strengths so you can adjust the workout as needed.

glute activation exercises: lateral band walks

Lateral Band Walks

Start by standing with feet hip-width distance apart with the band just under your knees and squat. Step out your right leg and slowly (so that you feel the resistance in the band) bring your left foot to meet your right. Return to a standing position and repeat on the left side. Do 20 repetitions on each side. Repeat for 3 sets.

 

glute activation exercises: standing glute kicks

Standing Glute Kicks

Start in a standing position with both feet together, back straight, and the band around your ankles. Engage your abs and lift your right leg directly behind you keeping both legs straight (you may add a slight bend to the standing leg). Return to a standing position and repeat on the left leg. Do 20 repetitions on each side. Repeat for 3 sets.

 

glute activation exercises: band walks

Banded Walks

Start in a standing position with feet about hip-width apart and the band around your ankles. Bend your knees and hinge forward slightly. Keeping your abs engaged, take 10 steps forward and 10 steps back. Repeat for 3 sets.

 

glute activation exercises

Squat to Lateral Leg Lifts

Start by standing with feet hip-width distance apart and squat. With the weight on your heels, return to a standing position and immediately lift your right leg to the side. Repeat this sequence on the left leg. Do 20 repetitions on each side. Repeat for 3 sets.

 

glute activation exercises

Bonus: Seated Isometrics

This is a super-sneaky glute exercise you can do anywhere. Seriously, try it at during your next meeting. Seated in a chair with your knees bent and feet flat on the floor and tighten your glutes underneath you, but stay seated. Breathe normally and hold for 10 to 30 seconds and repeat 5-6 times a day.

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Bethann Wagner
Written by Bethann Wagner
Hi! I’m a wife, mother, former fitness instructor and clothes hoarder living in Los Angeles. I started my blog (bethanimalprint.com) in 2013 during my time at YouTube working with fashion bloggers because I wanted to better understand their processes and challenges. I now create content full time while spending time with my kids!