Everything You Need To Know About Activating Your Glutes

Firstly, what are our glutes and why have they become a focal point?

The glutes are the foundation of the body, making it essential to have those muscles working as best as they can for everything else to fall into place. The fascinating thing about them is that they’re attached to the bottom of the lumbar spine, wrap around the pelvis and connect to the IT band which runs down to the knee and the tibia.  So, the butt is controlling the motions of the spine (the upper body) all the way down to the lower legs. Once you understand how the butt reacts and controls the motions of these bones and joints, you can then see why it’s vital to have strong glutes.

So, how does glute activation work and do we really need to do it?

Glute activation means engaging all the muscles and joints that are across the three planes of motion (frontal, sagittal, and transverse). Put simply, it’s a series of warm-up exercises that strengthen the muscles, boosting your ability to perform everything from jumps, sprints to squats. During my studies, I learned that the concept of a ‘dormant butt’ (aka a butt that doesn’t work/activate) was very common and one of the main reasons people get injured is because they don’t know how to properly engage the muscles in their glutes when walking, exercising or even carrying heavy boxes, so yes you should be doing it.

Other than boosting a lazy bum, what are the other benefits of strong glutes?

It’s the largest, strongest muscle in the body and has been strategically placed at the cross roads of the upper body and lower body as the glutes are essentially what holds everything together. When they’re activated, there’s no doubt they will help you to tone your legs, tighten your lower stomach, fix your posture and create muscular symmetry. I guarantee you’ll begin to see a transformation in your body from head to toe.

Any hard and fast tricks for firing up your glutes daily?

Try walking up to two steps at a time when you take the stairs. This will help you to get more flexion in the hips, which as a result, will boost your glutes. It’s important though to ensure you have proper glute function. So, try focusing your weight and strength in that area or else your body will rely heavily on the thighs, resulting in swelling and over-developed muscles.