When's the last time you've done a lower-body workout that left you exhausted but proud of the work you did? If you can't remember, we've got a four-move equipment-free workout that will ignite your lower body, specifically your glutes, and leave you feeling stronger than when you started.
This quick workout is inspired by NASM-certified and Sweat app [1] trainer Kelsey Wells's [2] PWR at Home program. "The four glute-activation exercises are a great way to help activate and engage your glute muscles prior to your workout, and they can also be done as a quick, stand-alone session," Wells told POPSUGAR.
"Activating your glutes is important, as they are a major muscle group that play a large role in almost every lower-body movement and are particularly important for squat and deadlift exercises," Wells said. Additionally, activated glutes can help you perform movements that recruit your glute muscles better because those muscles are turned on, and it can significantly help to improve your overall performance, she added.
Kelsey Wells's Glute-Activation Workout
Before getting started, Wells said to warm up with three to five minutes of cardio such as jogging in place or skipping to increases your heart rate and warm your muscles up. After doing light cardio, she also recommends doing a few dynamic exercises [4] like leg swings and arm circles, which will help to increase your range of motion and reduce injury, she explained.
If you plan on using these glute-activation exercises before a lower-body workout, Wells said to complete one round of the following four exercises. If you plan on doing these exercises as a stand-alone workout, Wells said to complete the following four moves as a circuit, taking little to no rest in between each move followed by one minute of rest. Repeat for a total of three rounds.
Once you've finished the workout, be sure to cool down. Wells suggested completing three to five minutes of a light walk to lower your heart rate. She also recommends doing static stretches [5], holding each stretch for 20 seconds or longer, to provide relief from any potential cramping and to reduce soreness and risk of injury.
- Glute bridge with an opening: 10 reps
- Double pulse squat: 10 reps
- Fire hydrant: 12 reps on each leg
- Glute kickback pulse: 12 reps on each leg
Glute Bridge With Opening
- Start lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width distance apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.
- On an exhale, press your heels into the mat, activate your glutes, and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
- While keeping your hips raised and your glutes activated, open your knees outward.
- Next, draw your knees back in so that they are hip-width apart.
- On an exhale, lower your spine onto the mat one vertebrae at a time, followed by your pelvis. This counts as one rep.
- Complete 10 reps.
Double Pulse Squat
- Start standing with your feet shoulder-width distance apart.
- Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs (your thighs) are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is your full squat position.
- Push through your heels and slightly extend your legs, performing two pulses.
- On an exhale, push through your heels and extend your legs to return to the starting position. This counts as one rep.
- Complete 10 reps.
Fire Hydrant
- Begin in a quadruped position (resting on all fours) on a yoga mat. Your knees should be below your hips and your hands should be below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
- On an exhale, gently draw your ribs in to engage your core. While keeping your knees bent, release and elevate your right leg out to the side, ensuring that your hips and shoulders remain parallel to the floor.
- Lower your leg, returning to the starting position, but don't rest your knee on the mat. This counts as one rep.
- Complete 12 reps on the right leg and then 12 reps on the left leg.
Glute Kickback Pulse
- Begin in a quadruped position (resting on all fours) on a yoga mat. Your knees should be below your hips and your hands should be below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
- On an exhale, release and extend your right leg backward and upward until it is in line with your spine, ensuring that your toes remain pointed. This is called full horse kick position.
- On an inhale, lower your leg slightly and then elevate your leg back into full horse kick position, ensuring that you initiate the movement from the hip. Repeat until you have completed five pulses in total. This counts as one rep.
- Complete for a total of 12 reps on the right leg and 12 reps on the left leg.