How To AWAKEN Your Glutes (Do These 3 Moves Daily)

How To AWAKEN Your Glutes (Do These 3 Moves Daily)

Sleepy glutes?!

Get this strong muscle group activated to prevent injuries that may be holding you back from PRing in your next race or even during your lifting sessions.

These simple moves can help us focus on FEELING our glutes actually working to improve our recruitment patterns so that our glutes engage more efficiently automatically during compound moves such as squats or deadlifts, not to mention when we run.

Often the best moves to help us improve our mind-body connection and activate our glutes are isolation exercises done with little to no resistance or loads.

We can actually often better activate muscles with simple bodyweight movements and get a harder contraction during those exercises, especially the more efficient our mind-body connection becomes.

So don’t think you’re above these foundational moves or that they are too easy. These aren’t the moves you want to load down.

These are the moves you want to use your MIND to help you engage the muscle harder so you can then lift heavier during your workout or run faster or cycle further!

00:00 - Why Awaken your Glutes?
1:46 - The Frog Bridge
2:35 - The Side Lying Series
3:36 - 3 Way Hip Circles
4:55 - How To Use them
5:17 - Meet Sushi!

[suz]

I am 79. Was doing these exercises in conjunction with pelvic floor rehab for incontinence. Definitely makes a difference. Now I have to continue from home, alone. I’m grateful for your videos.

[westyw.]

For anybody over 40 or those struggling with back issues, please attend to this post. Most of my chronic back pain is gone since doing targeted glute and thoracic mobility training.

[Me-ncpp]

1:45 frog bridge
2:38 sideline series
3:36 3-way hip circles
4:43 Move slowly pausing in each position, to focus on what you feel working.
Goal: not failure or fatigue, but establishing mind-body connection, waking glutes up till you feel them working.
1 round, 15-25 reps of each move.
1 or all 3 moves on one day for a quick single round series.

[Coolryder]

I don't know if you ever get tired of hearing this, but these activation and mobility videos have been paramount in my pursuit to reestablish proper alignment and correct my upper body driven movement patterns. Truly, you inspire great admiration. Thank you for your adherence to the highest degree of excellence in your content! Thank you indeed!

[irinaia]

Great stuff, thanks! It's so important to make people understand some of them need to have their glutes activated, you're doing the right thing! I've wasted 8 years on gym, exercising, yoga, including working with 2 PTs but I got no results, turned out there were so many issues I had that prevented my glutes from activating and noone even ever guessed it, everyone blamed it on diet or that I needed to work out more days a week. Really hate to see videos like "do 30 day squat challenge to get a nice booty", no thank you, I already had an 8 year challenge

[purpleghst]

Your explanations are simple and straightforward. They are so critical for those looking to learn about fitness. Your channel deserves far more success than it already has. Thank you for sharing your knowledge with us! Cute dogs to.

[stannystuart]

Thank you so much for these exercises I’ve been suffering suffering from hip pain for the last year and I understand that it’s my gluteus medias that needs to get stronger and stabilize my hips I really think you are the bomb and no your stuff thank you thank you thank you!

[alantay]

“Mind-body” move is the key to getting results! Excellent cue phrase to remember. Thank you.

[JH-jh]

Cori, I love all your videos, but this is by far the best one because of the ending. Kiwi's reaction is so sweet! And Sushi is so precious! She was probably super exhausted from absorbing all the new things around her.

[Rizasuns]

Wow! This helps so much! Just came from the doc explaining how much I need to focus on core and glutes activation and then saw this video. Dude! Perfect timing! Thank you so much for this video, I'll be adding this my routine and watch more of your vids.

[AndariReksi]

You really are the trainer we’ve been wishing for! Thank you for demonstrating BOTH the correct & incorrect posture and explain them clearly.

I’ve been following your videos for a couple days of exercising and so far I haven’t felt any pain/injuries (despite being inactive for a long time, plus I just recovered from surgery). Keep up the good work!

[Jrex]

Great info as always, Cori! GA has helped me in just about everything, from hip stability to actually feeling my core engage in lifts. 10/10 :)

[lindamaglione]

Sushi is so adorable. Kiwi is the sweetest watching out for this little puppy. Thank you for great glute workout.

[ajt]

Excellent content, as usual! I love your videos and wonderful instruction, especially when you back up what you're saying with research. YouTube isn't letting me give you a thumbs up, and I've seen that others are having this same issue, so I just wanted you to know your hard work isn't going unnoticed.

[lindavassallo]

I having a lot of pain 😢with my glutes it’s the worst pain since 2019 lockdown I’ve been stretching but since I came across this and started doing your exercise with redefining strength and they are getting better finally it’s working thank you so much for this 💗😘

[christyjones]

Oh man, THAT is going into the workout books for me and my clients!! Excellent Cori!

[kimcup]

Your knowledge is amazing. I have had SI joint problems for decades now - only on my right side. I end up having a lot of pain deep in my right glute (piriformis muscle?) as well as my SI joint. The pain then often extends through my hip and down my leg. I've done PT, and chiropractic, but it doesn't seem to really help much and sometimes only inflames it. Can you recommend which of your videos I should focus on? Any help would be greatly appreciated. P.S. I'm not in shape, at all, because of the pain, but am now trying to do some of your great videos. I'm 62 and I love that you have videos for people my age. Thank you!

[dino]

(1:45) Exercise 1: Frog Bridge
(2:38) Exercise 2: Side Lying Series
(3:18) Side Lying Series Variations
(3:37) Exercise 3: Three Way Hip Circles

(4:56) 1 round 15-20 reps of each move

[dialmstyle]

Thank you! I needed this! PS your dogs are so cute!

[cswalker]

Great, thanks, Redefining Strength. I have recently awakened to the need to involve my gluteal muscles more by another one of your videos. I've added in Glute activation right after my warm-up and it has already helped. This is great to have this series to use. Thank you again!