How to activate your glutes before training: key to preventing injuries and improving performance

The gluteus maximus, medius, and minimus are one of the most powerful muscle groups in the body. They are involved in almost every athletic movement: running, jumping, squatting, stabilizing the pelvis, or lifting weights from the ground. However, they don't always "fire up" when they should.

Activating them before training is essential. Because when we don't, other muscles take over the work—especially the lower back and hamstrings—which increases the risk of injury and reduces the effectiveness of each movement.

Why is it so hard to activate the glutes?

In sedentary people or those who spend many hours sitting, the gluteal muscles tend to become inhibited . This means they don't respond adequately to movement stimuli. And even if we have strength, it's not very useful if the muscle isn't activated at the right time.

The result: a poor motor pattern, muscle compensations, and a weak foundation for any training.

The goal: to activate before strengthening

It's not simply a matter of training your glutes later, with squats or hip thrusts. Before that, you need to make sure they're neuromuscularly connected and ready to work.

Pre-activation improves:

• Hip posture and stability

• Strength in lower body exercises

• Control in unilateral movements

• Preventing overloading of the lower back and knees

Useful tools for activation

At Murtra Sport,Mini Loop Bands and Power Loop Bands are two key resources for pre-workout preparation. They are easy to carry, require no space, and allow you to focus your effort with very precise progressions.

Basic activation series with elastic band

Here's a short routine with a Mini Loop Band that you can do in 5-7 minutes before a strength training session or run:

1. Monster Walk (side walk)

   • 2 x 10 steps per side

   • Bands at knee or ankle height

2. Glute bridge with band

   • 2 x 15 repetitions

   • Press outwards with your knees against the band

3. Clamshell (side shell)

   • 2 x 12 per side

   • Lying on your side, open your top leg without moving your pelvis

4. Quadruped rear kick

   • 2 x 10 per leg

   • Control the movement without arching your back

5. Foot abduction with band

   • 2 x 12 per leg

   • Keep your torso stable and extend your leg outwards.

These exercises not only "activate" the glutes, but also strengthen motor control and hip stability, resulting in greater safety and performance during the main workout.

A short routine that changes your workout

Activating your glutes is simple, but it has a huge impact. Five minutes can make the difference between efficient movement and chronic strain.

And the best part: you don't need any equipment or a gym . Just a portable treadmill and a little motivation.

Are they already part of your activation routine?