Glute Activation Warmup |

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In this video, I guide you through a glute activation warmup designed to prepare your body for heavy lifts and improve overall glute strength. Activating the glutes before squats, deadlifts, or any lower body exercises ensures proper muscle engagement, reduces the risk of injury, and enhances performance. I’ll walk you through a series of exercises and stretches aimed at waking up the glutes and getting them ready to perform at their best. Whether you're lifting heavy or just looking to improve muscle activation, this warmup is essential for maximizing your workout results.
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[@emiliodiaz3927]

Damn KZbin not recommending this channel after many years of watching lifting videos has to be the biggest error in the KZbin algorithm

[@SteveWiltse]

New place looks great congrats!

[@chrisduffin8513]

thanks

[@enzorufflez]

Thanks for the upload Chris. Will definitely try these today.

[@enzorufflez]

***** These exercises/warm-ups have been really helping Chris. I have a quick question though. I've been squatting with Adidas Sambas for a while now. Some people have been suggesting I wear my Chucks since I squat low bar with a wide stance. Should I even bother looking into squat shoes?

[@uzaidan4563]

No need for squat shoes if you squat using a wide stance

[@zacball6020]

I worked through this stuff this morning before squatting and my squats never felt better. Best vids on KZbin, pretty much the only channel I watch anymore. Im going to go buy some stuff now to help support the channel. Lat Involvement in bench was also helpful. I just avoid the Raw Squat Club vid, gets a little weird for me....

[@chrishayes5755]

yea hopefully one day Chris will remake that video without mark bell and the other douche. they're constantly just rambling about how much they want to blow each other.. its cringe as hell to listen to. the actual instructions about squatting were the best I've heard. my 2c.

[@asherbogdanove5826]

Holy crap subbed. That 90 degree glute and vmo activator exercise is tremendous.

[@nathanielmcconnell7507]

good to see another trainer out there who adds such an important level of awareness to movement. I am learning more every day, and your stuff is great verification that I am paying attention to all the right stuff

[@Squints86]

Thanks Chris, for this video. Gonna add to my favorites to watch more often as a reminder. Got hurt during my first working set of deads yesterday. Never had problems with deads before. I'll be a lot more critical with assessing during warmup prior to even lifting. So mad at myself right now.

[@MadScientistDuffin]

Sorry to hear. my best - Chris

[@Squints86]

@@MadScientistDuffin I've been doing loads of glute work, unilateral work, light farmer carries to strengthen QL's, stretching, etc. Did deadlifts for the first time on Friday with no pain.👍Those first 2 weeks after the injury were brutal though.

[@datzed]

Chris, great video mate. Some of the subtle ways you describe things such as 'twist it out' with respect to gripping the ground works so well in glute activation.

[@adrian-gr8hg]

Love this guys videos. Thank you.

[@cfm251]

These videos and your articles on the site have probably been the most useful in working through my groin strain...there is not alot out there especially when it comes to weightlifting/powerlifting...

[@raymukhtar6806]

The "gripping the ground" advice is most crucial! So glad u mentioned it. Very nice.

[@charlesparker6537]

Thanks alot for these Chris theyve helped me alot, I share them all the time to try and help people.

[@bendotexe2572]

Great video, looking forward to trying this! You mention gripping the ground and not just rolling to your outside heel, do you go into more depth about this in any other videos?

[@manfrominternet]

why did i not see this page 7 years ago! this is so good

[@SomeoneMovement]

Great warmup! Thank you Chris.

[@chrisduffin8513]

thanks

[@joshwanner2191]

Makes a whole lotta sense, gonna try that third one or the whole thing tomorrow. Third one makes so much sense, ready to test that out tomorrow

[@jk-ed3pi]

very awesome video, im having trouble getting a full squeeze on my glutes in that one leg kneeling on the floor position, it doesnt feel as full of a squeeze from the fully extended position for me, like for my chest and biceps i can fully extend and still have a squeeze but for my glutes they just let go as soon as i try to squat or deadlift maybe the muscle isnt big enough for me to get a fuller squeeze while extended and i will be working on this. great explanation telling us to go back to the first movement and use what we learned from the other 2 and try to get a better squeeze on the glutes. this will open new doors for me. thank you so much i used to obsessively watch all your videos, time to go back through them

[@MrFelchyb]

Bud fantastic!!! Thanks gonna try this

[@jumrobe]

I switched to a wider stance squat about 6 months ago. This video should help solve some of the issues I've been having.

[@maxwellmusick]

Great video. Needed this.

[@chrisduffin8513]

it is a very good approach

[@leitman]

thanks Chris. I am going to try and use this to solve the psoas issue I was describing. Going to better assess myself.

[@chrisduffin8513]

let me know how it goes.

[@leitman]

Chris. I have been using this and dead bug exercise and the psoas is healing up very well. I rarely have issues anymore.

[@matheusfrota95]

THANKS FOR THE KNOWLEDGE CHRIS !

[@riveracarlos328]

these are good exercises to start with as i have tight hip flexor's and hamstrings. i always squat after leg press, but will try these friday. hopefully i can remember them all.

[@roycelee6840]

Is the glute supposed to be tensioned during the whole movement of the squat? For me, i lose the tension in my glute the moment i start to descend. Is that how it is supposed to be? or am i doing it wrong. Also, my inner thigh ( adductors) hurt when i squat around 80% of my 1RM (140kg ) Could it be that my adductors are compensating for the glutes? How should i go about this issue ?

[@MonkeFlip596]

Rolistic Royce I have the same issue, did you figure out the answer?

[@ivan0799]

Ali Al-Dhalemi i m interested in that too,did you find the answer to it ?

[@AnabolicFarmer]

Glute's hardly activates during squats that why women are so stupid claiming they squat 2 times a week for bigger glutes and they still looks like my grandma's behind.

[@ivan0799]

FlashGordon that is not true

[@AnabolicFarmer]

It's true my son just take your time and read. www.t-nation.com/training/dispelling-the-glute-myth bretcontreras.com/which-type-of-squat-maximizes-glute-activation-2/

[@chachiichachiii]

Do you coach online, got some nasty knee pain from my squats. Not a form issue

[@markbrandenburg]

Fantastic training video, thank you!

[@matthew-tq7fj]

Just as confirmation: You did these exercises and then squatted directly after, right? Very stupid question, but just want to be 100%.

[@scottlanier5494]

@Chris Duffin Can you do something on warming up a specific glute ie your left or right one.

[@kylemcd7022]

+Scott Lanier Single leg hip bridge.

MASTER CHRIS!

[@lacedrictowerwood227]

When prepping for the big 3 lifts what is an intelligent way to warm up for deadlift days?

[@HolidayFortnight]

lacedric towerwood The hip side shift and hip airplane are both great warm up drills. A very light warm up set of Romanian deadlifts would also be good or a version Duffin calls Ukrainian stallions in one of his YT videos. Bodyweight Jefferson curls are also good for activating the spinal erectors. Even walking lunges would be good for opening up the hips, especially if you externally rotate the hips at the bottom of the movement to open up the hips. Do a few rounds of these drills in conjunction with your DL warm up sets as you work up your working sets. After about 2-3 rounds of this circuit and finishing your DL warm up sets you should feel ready to go.

[@ToosTraining]

hanks chris

[@thatfatasiankid5701]

hanks lel

[@pointlessspam]

Wealth of information. Thanks for sharing :)

[@chrisduffin8513]

Thanks. This is a good sequence.

[@tarrantthomas6214]

when doing the third movement i get pain in the hip joint and struggle to be able to push my hip through, any ideas of what could be causing this and how to fix it? thanks

[@chrisduffin8513]

I would recommend having that looked at.

[@Tinfoiledhat]

Hey Chris, Do you have any videos on VMO activation? I have some bad patella tracking issues because my VMO does not activate very well. Any advice?

[@alxnmn2763]

Bad ass shirt. Good video. thanks!

[@rickcr1205]

I can't reply to Rolistic Rosle further down in the comments but I have the same question about glute activation in the squat. During the descent how much tension should you feel in the glutes? I don't seem to really feel the glutes firing and that worries me.. especially since lately I'm having pain in the upper IT band turns the right hip when I come out of the deep squat. I'm working on hip flexor flexibility since I know that's probably an issue.

[@haloextreme0]

so these dynamic movements and mobility should be done before exercise, but do you do static stretching post workout?

[@ilonggosk8swagg]

genius! fk yeah chris duffin!

[@ilonggosk8swagg]

this really helped sir! more power!

[@coletrain546]

Will this help prevent my knees from caving in on squat?

[@coletrain546]

***** thanks man, I really need this.

[@CWBush73]

Would the Bulgarian squat help with knee stability?

[@Hornet.919]

Can someone explain what "grabbing the ground" means exactly? Many thanks

[@wright.boy_]

He means that you should be torquing your knees outward, while keeping your feet in the same position. Same idea as "screwing" your feet into the ground.

[@rohanburke2322]

I think it also means paying attention to keeping three points of contact on the ground, the heal, and the two outside knuckles of the foot. And thinking of gripping the ground with your feet as if they're hands.

[@KyleHUNK]

is this a common warmup for pornos ?

[@chrisduffin8513]

I think it would work well :)

[@studmuffin3264]

Hey Kyle you finally put on a shirt.