Here’s a fun, and challenging, glute activation workout that I do once or twice a week.
This series is adapted from an article by Bret Contreras, the “glute guy”. In his article “Dispelling The Glute Myth” he states that no amount of heavy squats, deadlifts, or lunges will strengthen your glutes as much as glute activation exercises. Sure you’ll be sore, but guaranteed you won’t be recruiting your glutes to do most of the heavy lifting, it’ll be your quads and erector spinae doing the bulk of the work.
Like most of the population, I have weak, under developed glutes, and that’s where the majority of my off season focus will be.
If I have time, I will do this series before any leg workout, or I will do this on my ab and cardio day (aka “rest day”)`