Fitness

Simply holding a glute bridge for at least a minute for several rounds during a workout helped me start activating glutes that had been deadened from sitting at a desk job for two decades. I will often do up to 10 minutes of glute bridges in a 30 minute workout.

I usually combine glute bridge holds with upper body work using dumbbells (press, diamond press, skull crushers, flies) so I'm getting weight work in while activating my glutes.

Also mix things up with one legged glute bridges and glute reps (up and down with a weight on your hips). A key for activating your glutes during these holds is to make sure that you are pressing your heels into the ground, not your toes.

As you get those muscles used to firing during the holds, you should start to feel them activating more during squats, etc.