Glute Activation.

Your glutes are the engine behind almost every athletic movement you make. They drive your running stride, power your skating push, stabilize your pelvis through every change of direction, and protect your lower back, knees, and hips from the cumulative load of training and competition. When they are switched off, and in most athletes they are , everything else in the kinetic chain compensates. That compensation is where injuries are born.

The exercises in this library are the ones I prescribe most in the clinic. They are not random. Every movement here is chosen because it targets the glute complex in a functional, standing, sport specific position that translates directly to how your body actually moves in training and competition.

The key to getting the most out of these exercises is the mind muscle connection. Before you move, think about the muscle you are trying to activate. Feel it engage before the movement begins. A slow, deliberate, intentional rep with full glute contraction is worth ten rushed ones where the hip flexors or hamstrings take over. Quality is everything here.

Use this library to build your pre-training activation routine, supplement your rehabilitation programme, or simply understand what your body needs to perform and stay healthy. Every athlete is different though. The exercises that matter most for you depend on your sport, your movement patterns, and your injury history.

If you want a personalized activation and prehab plan built specifically around your body and your goals, that is exactly what I do in the clinic. Book an assessment at Endurance Therapeutics and walk away with a programme that is yours.

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Glute Bridge

The foundational glute maximus activation exercise. If you feel this primarily in your hamstrings rather than your glutes, that is the most important signal.

Your glutes are switched off and this exercise is doing exactly the right job.

Single Leg Glute Bridge Dip (Elevated to 90°)

Isolates each glute independently while increasing the range of motion and demand on the working side. This progression challenges hip stability, pelvic control, and glute strength at a deeper level than the standard glute bridge. If one side feels noticeably harder than the other, that is the most important signal.

Elevated Leg Alternating Glute Bridge

A challenging variation that increases the demand on the glutes and hamstrings by keeping the working leg straight throughout the movement. This exercise builds posterior chain strength and control in a position that translates directly to running and skating mechanics.

Hip Hikes

A single leg pelvic stability exercise that targets the glute medius. This is the first exercise I prescribe to almost every runner, hockey player, and triathlete I work with.

If your pelvis drops during single leg loading, this is where we start. This is a great one to do right before you head out on a run

Fire Hydrants (All Fours)

Targets the deep hip rotators and glute medius from a stable, floor based position. This is a foundational exercise for building hip stability and glute activation before progressing to standing variations. Focus on control and muscle engagement, not range of motion.

Single Leg Deadlift

A functional single leg exercise that targets the glutes, hamstrings, and posterior chain while challenging balance and pelvic stability.

This movement mimics the single leg loading pattern of running and skating, making it one of the most sport specific exercises in this library.

Monster Walks

A banded lateral walking exercise that targets the glute medius and builds hip stability in a functional, weight bearing position. This is one of the most effective exercises for preventing hip drop during running and skating, and it is a staple in almost every prehab programme I build.

Standing Fire Hydrant

Targets the deep hip rotators and glute medius in a standing functional position. More sport specific than floor based alternatives because the hip is loaded in the position it actually works in during sport.

Banded Standing Fire Hydrant

Adds resistance to the standing fire hydrant, increasing the demand on the glute medius and deep hip rotators. The band forces your glutes to work harder to control the movement and resist the pull, making this a more advanced progression.

Donkey Kicks

Targets the glute maximus in a controlled, isolated position. This exercise is excellent for building the mind muscle connection and teaching your glutes to fire independently of the hamstrings and hip flexors. Slow, controlled reps with full contraction are the goal here.

Banded Medial Lunge

A dynamic lunge variation that targets the glutes, adductors, and hip stabilizers while challenging lateral movement control. The band adds resistance and forces the glutes to work harder to control the movement, making this an excellent exercise for athletes who need lateral stability and power.

Alternating Glute Bridge

A dynamic progression of the standard glute bridge that introduces single leg demand while maintaining a bilateral base. This exercise helps identify side to side imbalances and builds the foundation for full single leg glute work. If one side feels noticeably harder than the other, that is valuable information about where your body needs work.