Glutes won't turn on? Build STRONGER GLUTES NOW!

 “How do I fix my weak glutes?”
"My glutes won't turn on."
“What are the best glute exercises I should be doing?”

INJURY QUIZ:
Ever had ANY of these injuries before?

• ITB issues 
• Knee pain
• Achilles tendonitis
• Shin splints

 ALL of these issues can stem from one cause: poor glute activation, stability, strength…
general difficulty "turning the glute muscle on"
But there's a twist.
There's a difference between glutes "being on" and activated vs. glutes being strong.

Case in point:
"Electromyography research has shown that the single-leg squat and clam shells activate the gluteal musculature. A variety of hip extensibility exercises have been proven in the literature to increase hip range of motion in runners. No research measured the effects of a combined hip strengthening protocol with a hip stretching protocol on the presence of lower crossed syndrome in high school runners and the effect on running economy and performance."
 
TRANSLATION:
While fancy EMG studies say single leg squats and clam shell exercises are some of the best when it comes to activating glute muscles…

Some exercises work better than others.
Meaning, these exercises may be a great place to start, but for an athlete who is routinely working out multiple times a week at an intense level (crossfit, running, baseball, soccer, etc)...

Clam shells just don’t cut it.
 
So while it remains true that to build strong glutes, FIRST the glutes need to be "on" or activated, each athlete’s glute activation exercises will be slightly different. 

HOW DO I TURN ON MY GLUTES?
The most common self-treat method:

• try a whole bunch of different exercises 
• Spend hours deciphering whether the glute exercises are “working or not”.

While the “do it yourself” method is possible, it:

• Takes a lot of time 
• Results in frustration
• Leads to a lot of “Wrong exercises” first

Or…steal exercises directly from physical therapy clinicians, especially the ones used in the clinic on a regular basis.

After finding the correct glutes exercises (with the help of physical therapy clinician), it becomes easier to feel glutes firing and activating,

Benefits of strong glutes: 

• decrease or resolve hip pain
• decrease hip flexors tightness
• decrease or resolve knee pain
• decrease or resolve Achilles tendonitis
• decrease or resolve ITB syndrome symptoms

BEST GLUTE ACTIVATING EXERCISES: 3 rounds using a medium to heavy weight

Single leg bridge with chest press // x10-12 ea side
Focus: single leg balance, glute strength,
 

 RDLs // x10-15 each side
 Focus: ankle stability, balance, eccentric hamstring strength, glute strength

Split Squat with goblet hold // x10-15
​(Add a kettlebell)
Focus: single leg (quad + glute strength), single leg balance

​While this circuit can help relieve pain and address lingering glute weakness, if pain persists during or after these exercises, it’s best to consult with a physical therapy clinician to determine root causes and appropriate individualized treatment.

Have questions about whether it’s time to schedule an appointment? Fill out any contact form on our website.

We can’t wait to see you!

Marie Whitt, PT, DPT