10-Minute Glute Activation Warm-Up

Do this circuit before every glute session, one round for beginners and two when feeling stiff: lateral band walks x20 steps each way, glute bridges x20, clamshells x15 each side, bodyweight hip thrusts x15, fire hydrants x12 each side. Rest minimally. The goal is a warm, tingling glute — not fatigue — so keep it light.