MK Personal Training is  a boutique fitness studio located in Dooradoyle Limerick.

It is owned and run by Maeve Kavanagh.

Maeve has over 20 years experience in the fitness industry. Her energy, enthusiasm and knowledge has built her a devoted clientele.

Maeve’s goal is to educate, inspire, guide, support, motivate and inspire all her clients to be the best they can be.

If you are interested in finding out more drop Maeve an email or give her a call,

086 826 9567
Dooradoyle, Limerick
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Glute Activation

Glute Activation

Weak hips and inactive glutes are often the root of many common injuries. Therefore, it’s important to incorporate exercises that target the glutes into your exercise programme. By keeping this area strong you will improve performance and reduce the risk of injury.

▶️ I have selected 8 effective banded glute exercises, which you can do as part of a warm up and/or incorporate into your workout. And best of all you can do them in the comfort of your home, all you need is a mini band, or tie up a longer dyna band. You can also perform them without a band

🔥 You can do 12-15 reps & 3 rounds. I find it easier to set a timer for 30/40 secs with 10 seconds rest & I do 3-4 rounds.

1️⃣    Squats (Band above the knees & don’t let the knees fall inward. Push out against the band, squeeze gluten when you stand

2️⃣    Banded Walks (Band at your shins) – use as much space as you have here & for no. 3️⃣ Toes pointing forward going forward & back

3️⃣    Banded Side Steps (Band at your shins)

4️⃣    Fire Hydrants (Band above the knees)

5️⃣     Donkey Kicks (Band above the knees)

6️⃣    Single Leg Stretch (Band at your feet)

7️⃣    Superman (Band at your feet)

8️⃣    Shoulder Bridge with Abduction (Band above the knees)

Some tips:

▶️ Focus on your breathing.

▶️ Keep your head, neck and spine neutral.

▶️ Fire Hydrants/Donkey Kicks/Superman. Wrists under shoulders & try not to rotate and incorporate the low back. Keep your core engaged & shoulder blades down.

▶️ Single Leg Stretch – as you extend one leg out the opposite knee should come back in. Squeeze the glute on the extended leg & keep your back connected with the floor.

▶️ Shoulder Bridge – don’t let the lower back arch as you extend the hips, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis (demonstrated in the video). And in the abduction exercise keep your hips high (requires squeezing the glutes!).

Any questions please DM me or comment below.