Glute Activation Exercises

By Elizabeth Quinn, About.com Guide

Updated June 07, 2010

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

The bridge exercise is the first, and generally easiest way to get your glutes firing. The movement is small and targeted, so go slow and you will feel your glutes "waking up."

The Bridge Exercise

• Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.
• Tighten your abdominal and buttock muscles.
• Raise your hips up to create a straight line from your knees to your shoulders.
• Squeeze your core and try to pull your belly button back toward your spine. The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds.

If your hips sag or drop, lower yourself back on the floor.

Be sure to contract the glutes hard and keep the hamstrings relaxed. You may need to place your hand on your hamstrings to make sure they stay soft.

You may need to begin by holding the bridge position for a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.

Previous

• Glute Activation Exercises
• Glute Activation Exercises: Hip Flexor Stretch
• Glute Activation Exercises: Bridge Exercise
• Glute Activation Exercises: Quadruped Hip Extension
• Glute Activation Exercises: Single Leg Bridge Exercise
• Glute Activation Exercises: Side Lying Hip Abduction - Clam Exercise

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