In order to lift heavy weights in the gym, you have to learn how to use your glutes. Unfortunately most people still mistakenly think that glutes are a group of muscles used for sitting - a comfortable cushion.
In fact, glutes are essential in holding the body upright but also make it possible to move.
Without them, we would not be able to walk or even get up from a chair.
What is glutes activation?
It is switching your glutes on before you train.
Here are some glutes activation exercises:
A1.Frog pump x 20.
A2.Single Leg Hip Thrust x 10 each leg..
A3.Seated clamshell x 20
A4.Lateral walk 20 each side
You can perform them as a circuit of 2- 3 rounds before your workout.