Butterfly Hip Thrusters: Glute Activation

Butterfly Hip Thrusters: Glute Activation


Glute activation is a process that encourages an exertion of force from the gluteus muscle group that is strong enough to dominate lower body movements as opposed to other muscles, such as the quadriceps, or lower back. If your glutes are firing off properly then you can improve mobility & posture, eliminate migraines, lower & upper back pain, improve eye sight, speed, strength, agility, as well as many other things.


I recommend taking part in this mobility screening to find out exactly what is going on for sure: https://immortal-training.com


I highly recommend this exercise whether you are male, female, young, or old!

The focus is on gluteus medius, which is responsible for abducting the leg while rotating the femur outwards (i.e. – pulling the leg away from the body). This will help stabilise the hips and knees during big movements such as squats and dead lifts.

One of the main benefits is that the muscles in the hip flexor and adductor areas (in the groin area and inner thighs) will be stretched while the glutes tighten, which will help realign the pelvis into a more ideal position. If bootybuilding is what you are in need of then this move is a necessity!

I have used this exercise on clients for years and, along with a few other movements, have seen it turn flat bums into perky, round ones.



Single Leg Hip Thrusters

Single Leg Hip Thrusters


Hip thrusts are probably the best for building strength and mass to the gluteus muscle group. If you are not yet strong enough to use a barbell, start using body weight and more add weight as your strength increases.

Main Muscles: Gluteus Maximus & Hamstrings

Key Points:
– Rest the bar across your pelvis
– Keep the back of your shoulders on the floor
– Extend the nonworking leg out and keep it off of the floor
– Drive your heel through the floor and push your hips as high as possible
Cable Hip Thrusters

Cable Hip Thrusters


A variation of the traditional Hip Thrusters with a barbell, Cable Hip Thrusters keep the gluteus muscles under tension during the entire movement. Some people have a tendency to pull with the arms, but in order to perform properly, your arms should remain stiff while your hips thrust through your forearms.

Main Muscles Worked:

Gluteus Maximus