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Booty Poppin Let’s see if you actually have control of your glutes without turning on other muscles. This is a very simple “glute activation” tester that will determine whether or not your mind is connected with your “cheeks!” Do up to 5️ minutes of this Glute Pop exercise at a time. Don’t worry about counting repetitions as this is not a strength exercise… it’s an awareness exercise.

Don’t engage your quads or hamstrings!!! Many of you will find it hard not to engage the muscles in the rest of your leg. As you notice in the video, the hip is “popping” upward as the glute on that side contracts. Some of you will actually try to lift the hip by activating your hamstring and driving your heel into the floor. You may also notice that your quadriceps muscles become engaged as well. YOUR LEG SHOULD STAY LIMP THE ENTIRE TIME! If you are still having trouble activating the glutes, rotate your feet out so that your pinky toes are touching the floor… try to engage your glutes from this position.

The brain has to tell your glutes what to do, they almost never contract on their own. If you are doing 50 squats in a row, your brain has to tell your glutes to engage for every single rep… otherwise your quads will do all of the work again.


This exercise can be done throughout the day while sitting, standing, lying, working out, etc… just practice it. Try to get in tune with your glutes so that you can properly activate them tomorrow and the following days. -Written by Andrew Dettelbach

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