Sitting deactivates glutes, leading to poor performance and back pain. These exercises fix that.
Clamshells
Side-lying, knees bent, open top knee. 3×15 per side. Great warm-up.
Glute Bridges
Lie on back, drive hips up. Squeeze glutes at top. 3×15.
Monster Walks
Mini band around knees. Walk sideways and forward. 3×10 steps each direction.
Conclusion
Do glute activation before every lower body workout for better performance.
