3 Glute activations you won't want to miss!

If you're anything like me then you want to see results! Here are my top 3 booty exercises for activating my glutes, these can be done alone for simple toning or if you're looking to increase the size of your assets they can be added as a primer for big lower body lifts like squats, deadlifts and many more.

Aim for 

1. MINI BAND SINGLE-LEG KICKBACK

 

Perform:
10 Reps (Left)
10 Reps (Right)

Aim for 3 sets with no rest

1. Start on all fours, with the MiniBand looped around the centre of both feet.
2. Fully extend one leg backwards, squeezing the glute one you've reached as far as you can.
3. Slow return to the start position under control. Repeat on the opposite side.

2. MINI BAND FIRE-HYDRANTS

 



 

Perform:

10 Reps (Left)
10 Reps (Right)

Aim for 3 sets with no rest

1. When performing this exercise, you'll want to isolate the movement from your hip as much as possible. Place a band above your knees.
2. Keep your abdominal on and stay strong throughout your body as if you're performing a plank.
3. Position yourself on your hands and knees on the ground. This will be your starting position.
4. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. Keep your abdominals on so you do not rotate the hips and body to achieve this.
5. Pause at the top of the motion, and then slowly return to the starting position.
6. Perform this slowly for a number of repetitions, and repeat on the other side.

 

3. MINI BAND DONKEY KICK

 

 

Perform:
10 Reps (Left)
10 Reps (Right)

Aim for 3 sets with no rest

1. Start with your hands under shoulders and knees under hips. Place the band around you ankles and lock the band around the toe of the right foot.
2. Stiffen one leg, keeping your toes pointed towards the floor
3. Keep your leg bent at a 90 degree angle with foot flexed
4. Drive your heel towards the ceiling while squeezing your stabilizing glute