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6 Glute Activation Exercises For A Perky Booty

6 Glute Activation Exercises For A Perky Booty

Squatting and not seeing the results? There's a reason behind it. One of the questions I get asked frequently from ladies is, ‘Why isn’t my butt growing?I squat several times a day, but I do not see any changes’. The majority of these issues boil down to glute activation: not properly activating your glutes before you go into an intense leg day workout. 

Alyssa's leg progress will stun you - Transformation Tuesday

Alyssa's leg progress will stun you - Transformation Tuesday


"Nothing makes me happier than seeing all of this hard work pay off," said PumpUp member LyssDiane, who made tons of leg progress over the month of March. "I never want to be that incredibly skinny again. I'm nowhere near where I want to be, but I'm so far from where I was." Alyssa has been working out 5 times a week to achieve her transformation, often fighting the demons of procrastination and lethargy to work out. "All I want to do when I get home from work is [lie down], but I feel 1,000 times better when I get home and workout!" she exclaimed. "My leg transformation has been my favourite to watch. I thank my PumpUp friends for being so motivating!" When Alyssa was much skinner, her friends reacted poorly to her exercise routine. "I remember their reaction being, 'Why? You're already thin'," she elaborated. "A health complication made me realize how important my life and health really is. 6 months ago I began lifting and I am happier and more confident than ever." Alyssa loves herself and her figure and we're incredibly proud of all of her positivity and her leg progress! March to your dream by demonstrating any kind of progress that you made over the month of March! The PumpUp community welcomes all kinds of transformations, be they scale-related or not!

Stability ball hamstring curls will be your next favourite exercise

Stability ball hamstring curls will be your next favourite exercise


If you're ever bored of mundane machines and seek a way to spice up your hamstring exercises in a major way, grab a stability ball and do your hamstring curls on them! When all the racks or machines are taken at the gym, stability ball hamstring curls are a sure-fire way to get your workout in. As you perform the exercise, make sure you keep your hips raised high and squeeze your glutes when you draw the ball toward you in order to maximize the benefits that you can derive from this move.

How to do stability ball hamstring curls

  1. Begin with your calves on the ball, arms at your sides
  2. Contract your abs and raise your hips high the ceiling, keeping your entire body aligned
  3. Bend your knees, draw the ball toward you until your feet rest flat on the ball
  4. Pause, then straighten your legs once again. Hips remain raised.

Step 1

stability ball hamstring curls

Step 2
stability ball hamstring curls

A gif!
stability ball hamstring curls
Images and video content courtesy of PumpUp member @jkennedyfit! Check out PumpUp's Facebook page for more workout videos and inspiration!


To the window, to the wall-(sit)

Wall-sits work your quadriceps (colloquially known as quads). They are a group of four muscles at the front of your thighs that straighten your leg from your knee. It’s important to have strong quads to boost your speed and stamina for various sports like cycling and kickboxing. The wall-sit is a static exercise that will help you become the next Bruce Lee in no time.
According to the Guiness Book of World Records, the longest wall-sit ever held was achieved by Dr. Thienna Ho for an impressive time of 11 hr 51 min 14 sec.
Do a wall-sit at any point today and comment how long you held it below (have your back against the wall, feet shoulder-width apart, knees at roughly a 90-degree angle and hold)! How long can you hold it? Good luck!