PlaySafe AT Home: Glute Activation

For most of us, a large portion of our day is spent sitting. Due to this excessive inactivity, our glutes tend to become lazy and need some help to wake up. Glutes that are not firing correctly can lead to low back pain, hip pain, knee pain, and ankle pain. “Turning on” your glutes can help aid you in performing exercises with correct form in order to not place unnecessary stress on surrounding muscles. Due to the important role the glutes play in everyday activities as well as on the field play, it is essential to make sure to incorporate exercises that activate the glutes to help avoid injury. These exercises can be performed with minimal (exercise band or loop) to no equipment and only take a few minutes to perform.

The goal you are trying to achieve is to train the glutes to always fire throughout the exercises.

Whether you are an athlete sitting in a desk at school or an adult sitting at work all day, here are some examples of effective glute activation exercises you can try:



Banded Squat



















Banded Glute Bridge






















Banded Side Shuffle






















Banded Clamshells

















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Blog information by: Jennifer Smith MHRD, ATC - Belton Honea Path HS



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