6: Glute Activation, Reconnecting with the Muscles That Should Be Doing the Heavy Lifting
The glutes are meant to be some of the strongest and most active muscles in the body. They drive us forward, stabilise the pelvis, and protect the knees and spine. But for many people today, they’re asleep on the job.
Sitting for long periods, lack of movement variety, and poor mechanics have left glutes underused and underdeveloped. And when these muscles stop doing their job, the rest of the body has to step in and compensate, often with painful consequences.
Why the Glutes Matter
Your glutes are made up of three key muscles:
Gluteus maximus – responsible for hip extension, explosive power and upward movement
Gluteus medius – critical for lateral stability and single leg balance
Gluteus minimus – plays a supporting role in pelvic stability and hip control
These muscles work together to stabilise the pelvis, align the knees, and protect the spine during walking, lifting, running or any kind of load bearing.
What Happens When They Switch Off
If the glutes aren't firing properly, the body recruits backup. The hamstrings, lower back and quads start doing more than they’re designed for. That creates problems like:
Lower back tension from overextension during walking, running or lifting
Knee pain due to lack of control at the hip
Hip tightness from overactive flexors pulling the pelvis forward
Poor balance and control in single leg tasks
In short, when the glutes aren’t online, the whole system becomes less efficient and more injury prone.
Signs Your Glutes Aren’t Pulling Their Weight
You don’t feel your glutes working during squats, lunges or deadlifts
Your knees cave in or wobble during movement
Your back feels tight or sore after leg training
You lean forward or shift weight unevenly during walking or stairs
You struggle with balance or single leg exercises
Step 1: Wake Them Up
Before you load the glutes, you need to re-establish the mind - muscle connection. This is where activation drills come in, focused movements that isolate and reawaken the glute muscles.
Top activation drills:
Glute bridges with pause at the top
Clamshells with a mini band
Monster walks or lateral band walks
Isometric holds in side lying abduction
Focus on form, control and feeling the muscle do the work. Speed and load come later.
Step 2: Integrate Them into Movement
Once the glutes are firing, start using them in movement patterns:
Split squats with controlled tempo
Step ups with full hip extension
Deadlifts with proper hip hinge mechanics
Hip thrusts with slow eccentrics
Train both strength and control. Include single leg variations to build real world stability.
Step 3: Keep Them Online
Glute training isn’t just about gym sessions. It’s about how you move every day. Stand with your hips stacked, walk with intention, and practice engaging your glutes in day to day activities climbing stairs, standing from a chair, even while brushing your teeth.
Final Thought
The glutes should be your body's engine room. When they’re firing well, you move with strength, stability and confidence. When they’re offline, the load shifts elsewhere and eventually, something breaks down.
Switch them back on. Train them properly. Build the foundation for powerful, pain free movement.
