Emilia’s glute activation technique is just what you need if you have ever battled to feel your glues activate during an exercise.
Before beginning your primary workout, wake up your glutes to make sure they are firing on all cylinders, therefore strengthening your elevated booty.
“Your glutes really need to be activated. Emilia says it helps avoid injury and ensures the correct muscles are active throughout your leg exercises.
Glute Activation System Try this glute-oriented warm-up before launching your squats and lunges:
Bridges in Glutes Lie on your back feet flat on the ground and knees bent. Squeezing your glutes at the top, raise your hips toward the ceiling. Do this 15 to 20 times.
Banded Sidesteps Squat slightly, then step side to side from a tension band right above your knees. This movement will ignite your thighs and outer glues.
Clamshells. Lie on your side keeping your feet together while the band still above your knees. Clamshell open your knees, then bring them back together. Try 15 repetitions on each sides.
Donkey kicks On all fours, kick one leg back and up, squeezing your glues at the top. On each leg, do fifteen repetitions.
Hydrants for Fires Keeping the knee bent, raise one leg out to the side from the same stance. For a well-rounded booty, this action helps target your side glues.
“These activation exercises always kick off my workouts. Emilia says, “They really affect how I feel during my primary lifts and help me get that lifted, toned look.”
Including these basic yet powerful exercises in your program will quickly help you develop more defined, stronger glutes!
