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Exercises

Glute activation exercises: short routines before you squat or run

Published October 24, 2026

Do 12 clamshells per side, 12 single-leg glute bridges per side and 10 lateral band steps each way, slow and controlled, with 15 seconds between moves. That is about 4 minutes. Before a squat, follow it with 3 to 4 ramp-up sets; before a run, follow it with 2 minutes of jumping jacks and start easy.

  1. Clamshell Abductors
  2. Single-Leg Glute Bridge Glutes
  3. Lateral Band Walk Abductors
  4. Band Glute Kickback Glutes
  5. Dumbbell Glute Bridge Glutes
  6. Band Standing Hip Abduction Abductors

Side glutes

The side glutes pull the thigh out and hold the knee over the foot when you stand on one leg. Clamshells are the easiest place to feel them; band walks and standing abductions bring the same work into an upright stance, closer to how you squat and run. One set of 10 to 15 per side, stopped well short of a burn, is enough.

Activation: side glutes

Clamshell

Abductors

With feet together, only the side glute can open the knee, so you feel it fast.

How to do it

  1. Lie sideways with knees bent and stacked, a band above the knees if you have one.
  2. With the feet touching, open the top knee.
  3. Lower slowly.

Cues

  • Feet together
  • Hips stacked

Common mistakes

  • Rolling the top hip back: keep it stacked.

Swap for: Band Seated Hip Abduction, Fire Hydrant, Lateral Band Walk

Build a session with Clamshell

Activation: side glutes standing

Lateral Band Walk

Abductors

Standing side steps carry the activation into an upright position.

How to do it

  1. Place a band above your knees or ankles and sit into a quarter squat.
  2. Step sideways with tension on the band.
  3. Take the same steps back.

Cues

  • Stay low
  • Knees push out

Common mistakes

  • Letting the feet snap together: keep tension in the band.

Swap for: Band Standing Hip Abduction, Clamshell, Band Seated Hip Abduction

Build a session with Lateral Band Walk

Activation: side glutes, standing

Band Standing Hip Abduction

Abductors

Pressing the knees out against a band in a half squat works the side glutes in the position you lift in.

How to do it

  1. Loop a mini band just above your knees and sit into a shallow squat.
  2. Press both knees out against the band, then let them come back in under control.
  3. Keep your feet flat and repeat for the set.

Cues

  • Knees push out
  • Feet stay flat

Common mistakes

  • Letting the knees snap back in: control the return.

Swap for: Lateral Band Walk, Clamshell, Band Seated Hip Abduction

Build a session with Band Standing Hip Abduction

Activation: side glutes seated

Band Seated Hip Abduction

Glutes, Abductors

Seated version for when you can't get on the floor.

How to do it

  1. Sit with a band above your knees and feet flat.
  2. Push your knees apart against the band.
  3. Return slowly.

Cues

  • Lean forward a little
  • Slow return

Common mistakes

  • Bouncing: hold a second at the widest point.

Swap for: Clamshell, Lateral Band Walk, Hip Abduction Machine

Build a session with Band Seated Hip Abduction

Main glutes

The big glute straightens the hip, the job behind every squat lockout, hip thrust and stride. Bridges teach it on the floor, single-leg versions catch a side that lags, and kickbacks work it with the knee bent so the hamstrings help less. Pause for a second at the top of each rep; that pause is where most people first feel the glute work.

Activation: one glute at a time

Single-Leg Glute Bridge

Glutes

One leg at a time makes each glute work alone.

How to do it

  1. Lie face up with one foot flat, the other leg pointing straight up, and a kettlebell resting on your hips if you want load.
  2. Drive through the planted heel to raise your hips level.
  3. Lower with control and finish the reps before switching legs.

Cues

  • Hips stay level
  • Heel drives

Common mistakes

  • One hip dropping: shorten the range.

Swap for: Dumbbell Glute Bridge, Single-Leg Hip Thrust, TRX Hip Bridge

Build a session with Single-Leg Glute Bridge

Activation: glutes with light load

Dumbbell Glute Bridge

Glutes

Adding a light dumbbell makes ten reps enough.

How to do it

  1. Lie face up with feet flat and a dumbbell on your hips.
  2. Drive your heels down and raise your hips until knees, hips and shoulders line up.
  3. Lower slowly.

Cues

  • Heels push
  • Ribs down at the top

Common mistakes

  • Arching the lower back at the top: finish with your glutes, not your spine.

Swap for: Single-Leg Glute Bridge, Band Hip Thrust, Kettlebell Glute Bridge

Build a session with Dumbbell Glute Bridge

Activation: glutes with a band

Band Glute Kickback

Glutes

A small kick back against a band isolates the main glute.

How to do it

  1. Loop a band around your feet and get on hands and knees, or stand holding a support.
  2. Push one leg straight back against the band.
  3. Return slowly.

Cues

  • Squeeze at the end
  • Trunk still

Common mistakes

  • Swinging the leg: move slowly.

Swap for: Donkey Kick, Cable Glute Kickback, Machine Glute Kickback

Build a session with Band Glute Kickback

Activation: glutes on a cable

Cable Glute Kickback

Glutes

Gym option with adjustable load.

How to do it

  1. Clip a strap around one ankle on a low pulley and hold the frame.
  2. Kick the strapped leg back with a slight lean forward.
  3. Return slowly.

Cues

  • Lead with the heel
  • Hips square

Common mistakes

  • Arching the lower back: shorten the kick.

Swap for: Band Glute Kickback, Donkey Kick, Machine Glute Kickback

Build a session with Cable Glute Kickback

Activation: one glute, harder

Single-Leg Hip Thrust

Glutes

The hardest activation drill here; use it when bridges feel easy.

How to do it

  1. Sit with your upper back on a bench, one foot planted and the other lifted.
  2. Drive through the planted foot to bring your hips level.
  3. Lower slowly, keeping the pelvis square.

Cues

  • Pelvis square
  • Push the floor

Common mistakes

  • Twisting the hips: slow down and reduce the range.

Swap for: Single-Leg Glute Bridge, Dumbbell Hip Thrust, Band Hip Thrust

Build a session with Single-Leg Hip Thrust

Then the session

Activation only makes sense if the session follows it. Before a run, two minutes of jumping jacks raise your breathing and you start the first kilometer easy. Before squats, take 3 to 4 sets from the empty bar up, cutting reps as the weight climbs, then start your working sets.

Raise: quick cardio, no equipment

Jumping Jack

Calves, Quads

Two minutes raise your heart rate before a run.

How to do it

  1. Stand tall with feet together and arms at your sides.
  2. Hop your feet wide as your arms sweep overhead.
  3. Hop back to the start as the arms come down, staying light on the balls of your feet.

Cues

  • Quiet landings
  • Full arm sweep

Common mistakes

  • Landing flat-footed and heavy: stay springy and soft.

Swap for: High Knees, Jump Rope, Skipping in Place

Build a session with Jumping Jack

Main lift: back squat with ramp-up sets

Barbell Back Squat

Quads, Glutes, Adductors

Activation done, the squat gets its ramp.

How to do it

  1. Set the bar on your upper back, grip it firmly, and walk it out.
  2. Brace, then sit down between your hips until your thighs reach at least parallel.
  3. Drive up through your whole foot.

Cues

  • Brace before you descend
  • Knees track over toes

Common mistakes

  • Losing the brace at the bottom: breathe in and tighten before each rep.

Swap for: Front Squat, Goblet Squat, Smith Squat

Build a session with Barbell Back Squat

Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in. Open one in the session builder to change a pick, price it from a recent set, and add it to RIRLift.

Session 1

Before squats

Open in the session builder
  • Workouts2× a week
  • Working sets12 a week
  • Per workout~20 min
  • EquipmentDumbbells, Resistance Bands, Barbells

You squat first on leg day.

Clamshells, bridges and band walks activate the glutes without tiring them, then four ramp sets.

Squat day
ExerciseSets × repsRIRRest
ClamshellPer side. 1 × 12 4 15 s
Single-Leg Glute BridgePer side. 1 × 12 4 15 s
Lateral Band WalkSteps each way. 1 × 10 4 15 s
Barbell Back Squat4 warm-up sets first 3 × 5–8 2 2:30 min
How to run it
Do the drills, then the squat.
How to progress
Progress the squat from reps in reserve.
Open in the session builder

Session 2

Before a run

Open in the session builder
  • Workouts3× a week
  • Working sets15 a week
  • Per workout~10 min
  • EquipmentResistance Bands

You run and want the glutes awake.

Standing drills follow the floor drills so the activation carries into an upright stance, and jacks raise your heart rate.

Pre-run
ExerciseSets × repsRIRRest
ClamshellPer side. 1 × 12 4 0 s
Band Standing Hip AbductionPer side. 1 × 10 4 0 s
Band Glute KickbackPer side. 1 × 10 4 0 s
Jumping JackSeconds. 2 minutes straight, no rest. 2 × 60 4 0 s
How to run it
Do the drills, then start the run easy.
How to progress
Increase reps each week up to 20.
Open in the session builder

Session 3

At home

Open in the session builder
  • Workouts3× a week
  • Working sets24 a week
  • Per workout~15 min
  • EquipmentResistance Bands, Dumbbells

You want a 10-minute glute workout at home.

The activation drills become the session: a light ramp, then bridges and thrusts close to failure.

Home glutes
ExerciseSets × repsRIRRest
ClamshellPer side. 1 × 12 4 15 s
Band Seated Hip Abduction 1 × 15 4 15 s
Dumbbell Glute Bridge1 warm-up set first 3 × 12–20 1 1 min
Single-Leg Hip Thrust 3 × 8–15 1 1 min
How to run it
Do the drills, then working sets.
How to progress
Move from bridges to single-leg thrusts as they get easy.
Open in the session builder

Make it fit you

Questions

How do I activate glutes at home?

You need only the floor and, if you have one, a small band. Do 12 clamshells per side, 12 single-leg glute bridges per side and 10 lateral band steps each way. Without a band, swap the band steps for fire hydrants or standing side leg raises.

Why is it hard to feel my glutes?

Usually the reps are too fast or the load is too heavy, so the lower back and hamstrings take over. Slow down, hold the top of each bridge for a second, squeeze before you lower, and use a lighter band or no weight until you feel the glute working.

How often should I do glute activation?

Before any lower-body session or run. The drills are light enough to repeat daily, but they work best right before the training they set up, not as a separate workout.

What are good warm-ups for leg and glute days?

Three to five minutes of easy cardio, one set each of two or three glute drills from this page, then ramp-up sets of your first lift: the empty bar or a light weight, then two or three heavier sets with fewer reps.

Are activation drills enough to grow glutes?

No. They prepare the session. Growth comes from hip thrusts, squats, lunges and Romanian deadlifts taken close to failure, with the weight going up over weeks as your reps in reserve drop.

How long until glute training shows results?

It varies a lot between people. Strength on hip thrusts and squats usually climbs within a few weeks of steady training; visible size takes longer. Logging each working set makes the change easy to see.