MobilityGlutes Activation
A 20-minute beginner activation session for women that wakes up the glutes and hips before harder training. The 90/90 stretch restores hip rotation, around-the-world superman holds switch on the posterior chain, and ab wheel planks tie the core in. Around 140 kcal, all on the floor.
Glutes Activation at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 3
- Estimated burn
- ~140 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Glutes, Core
- Category
- Mobility
- Made for
- Women
- Price
- Free
3 exercises in Glutes Activation
- 190 to 90 Stretch3 × 15
- 2around the world superman hold3 × 12
- 3Ab Wheel Plank2 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Glutes Activation
This works best as a warm-up before leg day or as a standalone session on a rest day. Move slowly and stop at the first sign of pinching in the hip. Three rounds, minimal rest — the goal is feeling the right muscles engage, not fatigue.
Glutes Activation — questions
How long does Glutes Activation take?
About 20 minutes from the first set to the last. The session contains 3 exercises and burns roughly 140 kcal for an average trainee.
What equipment do you need for Glutes Activation?
Bodyweight, plus a bar or bench for a few movements. The session is built around 90 to 90 Stretch, around the world superman hold, Ab Wheel Plank, and every exercise comes with a demo video in the GymiaFit app.
Is Glutes Activation suitable for beginners?
Yes. Glutes Activation is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Glutes Activation work?
Glutes, Core. 3 exercises, starting with 90 to 90 Stretch, around the world superman hold, Ab Wheel Plank.
Is Glutes Activation free?
Yes. Glutes Activation is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Glutes Activation into the GymiaFit app — free, no account tricks, no paywall.
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