Home Fitness Putting the “Fun” in Functional Glute Activation

Fyonna Vanderwerf - Functional Glute Activation

Putting the “Fun” in Functional Glute Activation

Four movements to test and engage your glutes

Oh, the glutes. They’re the steering wheel for our posture and key to moving strong. Let’s keep things simple and effective. By adding a functional twist to glute exercises, you can put a fresh spin on classics that work in multiple planes, boost balance, coordination, and muscle awareness. These exercises highlight a holistic approach, making every part count. Consider the option of completing one set on the left side first for all the exercises, then switch to the right.

PALLOF PLANE LUNGES
3 sets x 10 reps each side, 30 second rest between sets

Equipment: Flat surface and tubing/cable machine if available, elevate your non-working leg.

Step into a side lunge, arms pulled in the opposite direction by tubing.
Pull tubing handles to chest height and hold as feet come to hip distance apart.
Push the tubing handles in front of you while bracing with your core muscles, then step alternate legs back in reverse lunge. Place your weight on the midpoint of foot to connect pelvic floor.

This exercise engages various body areas, including glutes, core, and adductors, promoting integration. It encourages the body to function cohesively and emphasizes breath awareness. Adaptations include slowing down the movement, using one arm, closing the eyes for heightened focus or placing outer hip against a wall for added stability.

TUBING CURTSEY LUNGES
3 sets x 10 reps each side, 30 second rest in between

Equipment: Flat surface and tubing for overhead hold

Stand with tubing held in hands above head.
Bring right foot behind left ankle, sink down in a curtsey, arms above head.
Bring leg back to stand, repeat other side.

This movement focuses on balance, core bracing, and glute activation. It challenges stability and adapts to uneven surfaces, supporting hip strength and integrity. Adaptations include having a stability ball behind your back or tilting the tubing to one side to activate obliques when going side to side.

PISTOL SQUAT AND TAPS
3 sets x 10 reps each side, 30 second rest in between

Equipment: Rock, step or stair with a walking stick, tubing or a small ball or weight plate.

Standing beside a step or stair – step up laterally.
Extend arms in front (or holding a band or tubing), and bend inside knee.
Tap other foot down on the floor beside step, then step down to side.

This movement targets glutes in multiple planes and supports ankle integrity. It’s ideal for outdoor activities like hiking and running and provides injury prevention and increases lateral strength. Adaptations include using a side surface for support or removing the step
for lateral movement without elevation.

ANGLED FIRE HYDRANT
3 sets x 10 reps each side, 30 second rest in between

Equipment: None or bands

Hing slightly or with more depth, knees bent/straight using bands or nothing or all.
Turn out one leg as if going over a hurdle.
Elevate slightly, press back, squeeze, repeat other side.

This is a great way to integrate gluteal muscles with support from the back and hamstrings, and also to enhance posture and movement alignment. It supports balance, coordination and injury reduction by effectively stabilizing the pelvis. Add an unstable surface to balance on for even more fun.

TUBING TAP LUNGES
3 sets x 10 reps each side, 30 second rest in between

Equipment: Tubing or nothing

Stand in front of a tree or bar and place band around one knee, and other end on bar/ stable pole, at knee height.
Lower down into a reverse lunge with opposite leg, then bring back into a toe tap in front.
Move with hands crossed in front or holding bar, or weights.

While engaging various muscles, this exercise stabilizes movement, and provides resistance for knee injury recovery. Progression options include adjusting lunge depth, tempo, or incorporating balance devices.

Photography by G reg James Thomson
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