Routine To Wake Up Your Glutes

Having strong glutes and mobile hips improves posture, and helps prevent injury.

Here is a set of exercises I recommend to help you strengthen your buttocks and mobilize your hips.

Do this routine in the morning to wake up your glutes before you sit! All you need is a foam roller, a mat and some space to move!

1. Glutes Foam Roll

  • Difficulty: Beginner
  • Primary muscles targeted: Gluteus medius, gluteus maximus, piriformis
  • Duration: 1 minute each side

Massaging the glutes with the foam roller can relieve tension around the hips, buttocks, and lower back.

Tip 1. Find tender areas.
Tip 2. Breathe calmly and stay relaxed. 

2. Single Leg Glute Bridge

  • Difficulty: Beginner
  • Primary muscles targeted: Glutes, hamstrings, core
  • Reps: 10 reps each side

Single leg glute bridge strengthens your glutes and core.

Tip 1. Begin with your lower back flat against the floor.
Tip 2. Squeeze your glutes as you raise your hips away from the floor.

3. Half Kneeling To Standing

  • Difficulty: Beginner
  • Primary muscles targeted: Glutes, quadriceps, hamstrings
  • Reps: 10 reps each side

Going from the half kneeling to standing position, strengthens your buttocks, while improving ease of motion getting on and off the ground.

Tip 1. Stack your knee over your ankle.
Tip 2. Stand with most of your weight in your  front heel.

4. Single Leg External Hip Rotation

  • Difficulty: Intermediate
  • Primary muscles targeted: Gluteus medius, piriformis
  • Reps: 10 reps each side

Single leg external hip rotation improves balance, core strength and hip stability.

Tip 1. Stand tall and gaze straight forward.
Tip 2. Use your outer hips to pull your knee to the side.

5. Lying Straight Leg Cross Body Hip Stretch

  • Difficulty: Beginner
  • Primary muscles targeted: Piriformis, hamstrings
  • Duration: 30 seconds each side

Lying straight leg hip stretch targets your outer hips and outer hamstrings.

Tip 1. Stay relaxed as you straighten your leg.
Tip 2. If you have trouble reaching, use a strap.

Watch me demonstrate the exercises in the video below.

Give this routine a try and share your experience in the comments section below!

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  • Ryusuke says:

    ♪¨̮⑅*⋆。˚✩.*・゚I am always grateful for your help☆.。.:*・°☆.。.:*・°☆.。.:*・°☆最幸(*´︶`*)♡Thanks!

  • Erica Barfield says:

    New follower
    I like what your teaching. I hope your on you tube. Good luck 🍀 with your brand.

    • kaisimon says:

      Thank you for following Erica! My youtube channel is please subscribe and turn on post notifications to learn when I upload. You can also learn about my latest blog posts and upcoming events by signing up for my newsletter! 🙂

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