We've said it before, but it can't hurt to say it again: doing butt exercises isn't just about how good they'll make your butt look, they're about making sure your glute muscles are activated throughout your day-to-day and when you work out.
You may be wondering why glute activation is important, and that's totally understandable. This isn't a conversation most people are having at the gym, but it should be. When you do lower-body exercises like squats and deadlifts, you want to avoid using just your quadriceps and your back to lift the weight, which can often lead to injury. Instead, you want to be using your glutes in conjunction with the other synergists (muscles that help create movement).
If you sit a lot throughout your day, there's a possibility your glutes will eventually shut off; this is referred to as dormant butt syndrome. Essentially, your glutes stop firing, causing your hip flexors to become extremely tight — ouch!
To prevent dormant butt syndrome from happening to you, Instagram influencer and NASM-certified personal trainer Kelsey Wells shared five glute-activating exercises from her PWR program. "I use all of these moves throughout my PWR programs, primarily in the activation and burnout phases," she wrote in her Instagram caption. For those who don't follow her program, Kelsey said, "Put together, these exercises can make up a sweet at-home, do anywhere, no-equipment-needed booty workout."
The At-Home Butt Workout
Kelsey didn't designate reps and sets in her post, but we suggest doing three to four sets of 10-15 reps for each exercise. Be sure to watch how she performs each move in the video above.