Move · Videos · Strength · 27 min

Lower Body Strength with Glute Activation Warm-Up

Lower Body Strength with Glute Activation Warm-Up — video by FitnessBlender Play · 26:50

Video by FitnessBlender on YouTube · Open on YouTube

Glute activation on the mat and a bodyweight warm-up, then paired strength sets of squat presses, deadlifts, reverse lunges, dumbbell swings, goblet side-step squats and side lunges, with a cool-down stretch. Dumbbells are optional.

  • 27 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 11

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  1. Glute activation on all fours: alternate a bent-leg raise and a straight-leg raise, slowly, each side. 0:36
  2. Alternating hip abductions on all fours, then slow hip circles forward and back on each side. 1:57
  3. Bridges, pressing up through your heels, then bodyweight squats with your knees pressing outwards. 3:31
  4. Good mornings with a flat back, then alternating reverse lunges, only as low as you can control. 4:56
  5. Squat presses: drive up from the squat so your legs, not your arms, send the weights overhead; keep breathing. 6:35
  6. Deadlifts: flat back, neck in line with your spine and weights close; then both moves once more. 7:38
  7. Reverse lunges with dumbbells: step straight back and drop down between your feet, torso upright. 10:47
  8. Dumbbell swings: arms straight, hips driving forward to lift the weight; then both moves again. 11:53
  9. Goblet side-step squats: squat, step to the side while staying low, and stand with weight in your heels. 15:14
  10. Side lunges holding the weight with a flat back; then one more round of both moves. 16:15
  11. Cool-down: quad, hamstring, wide-leg and warrior stretches, then downward dog and cobra. 20:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your back flat and your neck in line with your spine as you deadlift
  • Press your knees outward so they don't cave in when you squat
  • Let your legs drive the weight up - the arms just come along for the ride

What it works

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loaddownward dog, squat presses, dumbbell swings
  • Wrists & hands takes loaddownward dog, all-fours glute work, cobra
  • Lower back takes loaddeadlifts, good mornings, dumbbell swings
  • Hips takes loadsquats, lunges, deadlifts, glute raises, hip circles
  • Knees takes loadsquats, reverse and side lunges, goblet squats
  • Ankles & feet movessquats, lunges, side steps
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Dumbbells optional (bodyweight works); lighter weights; support for quad stretch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by FitnessBlender; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety