Young athletic woman doing hip bridge work out by activating her booty in metatouch body balance in los angeles, california

Are You Activating Your Booty?

Is this butt on? A strong booty can do much more then help you fit better into your jeans! 


If you’re seeking a stronger butt &, we’re here to help.

Little butt inadequacy

It’s no secret that a big butts are in right now. Look at your Instagram feed or the Kardashians to see what I mean! But, here’s the reality: your butt is much more than an aesthetic thing to aspire toward or avoid! The glutes play a significant role in stabilizing the lower back and pelvis, so it’s not surprising that improper alignment can lead to low back pain, instability, and potential injury for many people.

Here are some things you can do to make your butt stronger:

  • Practice activating your glute muscles when sitting down – This is an isometric exercise, just pinch them together and hold for 5 seconds repeat 15 times.
  • Try resistance training. It’ll help build muscle in your glutes and hamstrings, which will make them bigger and better!
  • Try a wall sit.  Find a wall, slide down until you’re at a 90 degree angle with your knees. Engage your abs, pull your belly button in and squeeze your butt.  Hold this for 30 seconds and repeat 3 times.  You’ll feel the burn in no time!

Are you actually activating your Booty?

When people come into MetaTouch, they often think they are activating their butt when working out. In reality, many of them are either straining their back or overusing their quads.

Because your glutes are responsible for hip extension—the movement that brings your leg behind you—it’s crucial to ensure that you’re firing these muscles correctly during exercise and strengthening exercises. Your Booty is made up of three muscles: the gluteus maximus (the most significant butt muscle), medius (the inner part of your buttocks), and minimus (the outer part).

A simple way to test if your glutes are activating is to do a hip bridge

Here’s how to do it:

Lay on your back with your knees bent and lift your hips to the sky. Now with your finger, poke at your butt. Is it soft or hard? You lift with your back, not your butt if it’s soft.

Now let’s try it again but this time, tuck your hips. Squeeze your butt together and tuck hard; next, pull your rib cage down. Now lift your hips to the sky. Feel that? That’s what we call activating our glutes! This is how we activate them in a hip raise too! Try doing it now with just one leg up — that way, you can feel those glute muscles workin’.

Learn more on how to activate your Booty

If you’d like to learn more about strengthening your butt and back, contact us at MetaTouch and set up a consultation with one of our excellent trainers. With their help, you can get your butt to do precisely what you desire! 

Skip to content