Glute Activation Exercises And Hip Flexor Flexibility

Glute Hypertrophy

After mastering the basics, it is time for more challenging exercises that will help you pack some muscle mass.

1. Barbell Glute Bridge

The movement is the same as for glute bridges, but now you add some weight. Start with what feels comfortable for you and do 2 sets of 10 to 20 reps.

2. Pendulum Quadruped Hip Extension

This glute activation exercise employs the same movement as the normal Quadruped hip extension, the only difference being added weight. 2 sets of 10 to 20 reps should do the trick.

3. Band Standing Abduction

Attach one end of the band to a stationary object and wrap the other end around the ankle closest to it. Start with the leg abducted and pull it in, across your body, keeping the knee straight. Keep the hips level and return to starting position. Do 2 sets of 10 to 20 reps.