Weak Glutes? 3 Glute Activation Exercises You Need To Try

Why Glute Activation Matters

When your glutes are "asleep,"  that means the message isn't getting from your brain to your glute muscles telling them to turn on.

This happen due to a pinched nerve in the lower back or simply because your brain has forgotten how to activate these muscles.

This results in glutes that seem to be "weak".

Fortunately, glute activation exercises often work faster than normal strengthening exercises.

When you activate your glutes properly, you often notice an immediate improvement in muscle strength.

Below, you'll find three glute activation exercise to wake up your glutes.

Give them a try and see how much better you move and feel!

Glute Activation Exercise 1: Modified Bridge

The easiest way to activate your glutes is in a non-weightbearing position.

A modified bridge is ideal for this.

Here's how to do the exercise:

• Lie on your back with knees bent and feet flat on the floor (or on a bed).
• Perform a slight pelvic tilt by flattening your lower back into the floor.
• Engage your core muscles and avoid arching your lower back.
• Drive your knees outward into a resistance band (if available) and lift your hips slightly off the floor.
• Hold for 10 seconds, lower down, and repeat for 10 repetitions.

Glute Activation Exercise 2: Sit-to-Stand

To activate your glutes in a weightbearing position, try the sit-to-stand exercise. This mimics functional movements like getting out of a chair.

Here's how to do the exercise:

• Place a resistance band around your knees and sit on a chair.
• Lean your trunk slightly forward while driving your knees outward into the band.
• Focus on pushing your hips forward as you stand up, rather than just straightening your knees.
• Control your descent back into the chair and repeat for 10 repetitions.

Glute Activation Exercise 3: Single-Leg Glute Shift

Since walking involves bearing weight on only one leg, it's essential to activate your glutes while on one leg.

To do that, we'll use a modified single leg stance.

Here's how to do the exercise:

• Stand tall and shift your weight onto one leg.
• Turn your knee outward slightly and place more weight on the outer edge of your foot.
• Engage your glutes by turning your pelvis slightly away from the standing leg.
• Try lifting the opposite leg slightly off the floor, keeping your balance and glute engagement.
• Hold for a few seconds, then switch sides.