My 20-Minute Glute Activation Routine

Lately, I’ve been finding so much joy in intentional movement.

This simple glute activation routine has become one of my favorite glute activating rituals. I use it to wake up my hips before a run, or just as a standalone flow when I need to get out of my head and find a little focus.

Setting the space

One of the biggest lessons I’ve learned in curating my life is that friction kills consistency.

If my environment feels chaotic or my tools feel “cheap” and fussy, I’m less likely to show up. I used to try to do this routine with the rubber bands, but they were constantly rolling up or snapping. It disrupted the workout.

I eventually switched to a set of woven fabric loops, and it changed the entire vibe of the workout. They stay put, they feel grounded, and they allow me to focus entirely on the movement rather than fixing my gear.

It’s a small detail, but curating the tools you use makes the ritual so much more enjoyable.

The Routine

I keep this simple on purpose. Complexity often leads to skipping the workout entirely, so I stick to three foundational movements that make me feel stable and strong.

I usually aim for 3 rounds of 12–15 reps for each movement, moving slowly and focusing on the connection rather than speed.

1. Banded Glute Bridges

I place the medium-resistance band just above my knees. Lying on my back, I drive through my heels to lift my hips, focusing on a strong pause at the top. The fabric band provides such a smooth, consistent resistance here—it helps me really find that engagement without digging into my legs.

2. Side-Lying Clamshells

These are subtle, but they change everything. Lying on my side with knees bent, I keep my feet touching and open my top knee like a book. If you are a runner like me, this is essential for hip stability. I love that I can do these slowly without the band rolling or slipping out of place.

3. Lateral Walks

Standing tall with feet hip-width apart, I sink into a slight quarter-squat and step intentionally side-to-side. I focus on keeping constant tension on the band and keeping my chest up. It’s a small movement that wakes up the entire lower body.

Moving Forward

This routine only takes about twenty minutes, but it completely shifts how I feel for the rest of my day or workout. It’s a reminder that we don’t always need to do “more” to see results—sometimes we just need to do the simple things with more intention.

If you try this flow, let me know how it feels! And if you are looking for a set of bands that supports your practice (and doesn’t snap!), these are the ones I use and love.