Follow every step of Lilly Sabri's glute activation routine to properly wake up your glutes before every lower‑body workout.
Based on: Do This Before Every Glute Workout (10 Min) | Glute Activation Workout Lilly Sabri by Lilly Sabri
▶ Watch the source video on YouTube
What if the reason your glutes never seem to grow has nothing to do with how hard you train — and everything to do with what you do before you train? Most people skip straight to squats and hip thrusts without ever actually waking up the muscles they're supposed to be targeting. The result is a workout where your quads, hamstrings, and lower back do most of the heavy lifting while your glutes just come along for the ride. Sound familiar? That's the missing link most fitness content never talks about. Lilly Sabri, the trainer behind millions of at-home fitness transformations, has built her reputation on making intelligent, effective training accessible to everyone. Her 10-minute glute activation routine is the exact warm-up she uses before every lower-body session — and it's designed to isolate and switch on your glutes before a single loaded rep is performed. When you do this warm-up correctly, something shifts. You feel the burn in the right places. Your mind-muscle connection clicks. Your squats feel stronger, your hip thrusts go deeper, and for the first time, you actually feel your glutes working during your workout — not just your thighs. That's the difference proper activation makes. This PDF checklist breaks down every single exercise in Lilly's routine into clear, numbered steps you can bring to your mat. No rewinding the video, no guessing about form cues, no wondering if you missed something. Every breathing pattern, every form adjustment, every timing cue — written out in plain language so you can focus on the burn instead of trying to remember what comes next. Whether you are brand new to glute training or you have been training for years without seeing the results you want, this checklist gives you the structure to do the warm-up right, every single time. Print it, save it to your phone, or pull it up on a tablet before you start. Use it before your next glute day and notice the difference in how connected you feel to the muscles you are actually trying to build. Stop skipping the most important ten minutes of your glute workout. Grab the checklist and start every session the way Lilly Sabri intended.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 19 more action items inside...
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