Functional Training Institute

A Quick & Easy Glute Warmup

Dan is back with another great video! Today he’s taking us through a quick glute warmup that will prepare you for any workout. This warmup will activate the glutes in only a few minutes!

Hip Raisers:

  • Simple but often done incorrectly
  • When lying down, externally rotate the hips
  • Raise the arms to avoid using them for assistance
  • Always hold and squeeze
  • Don’t rest between reps
  • To do the hip raises unilaterally, try placing a ball in the hip hinge of the resting leg

Banded Squat:

  • Use a mini band
  • There is no benefit to having the band placed above the knee versus below the knee so placement comes down to personal preference
  • “break the band”
  • The squats will externally rotate the hips
  • Resist the valgus collapse

X-Band Walk:

  • Try doing this barefoot to avoid rolling your feet
  • Stay in a quarter squat
  • Focus on little steps so the movement stays consistent

We’ll be back soon with more awesome videos!

Subscribe To Our Newsletter

For for Newsletter

This field is for validation purposes and should be left unchanged.

Leave a Reply

Scroll to Top