How to Fix Weak Glute Muscles

03/09/2022

Do you have a small butt, a weak butt, or no butt at all? If so, you might suffer from lower body imbalances or misalignments, including disc issues or sciatica. You could also be spending a lot of time in lower body flexion without activating your glute muscles properly, which can lead to pain and discomfort. Whether you are experiencing pain in your lower body or not, having strong glute muscles is one of the best ways to ensure you will lead a long and healthy life. Today, MoveU discusses how to contract your glute muscles fully and why a strong butt can help you lead a pain-free life.

Reasons Why You Might Have Weak Glutes

The most common cause of weak glute muscles is lack of physical activity or a sedentary lifestyle. If you are someone who spends a lot of time sitting down at a desk for work, then you probably have weaker glutes. This is because your hip flexors tighten in a seated position, throwing off the alignment of your pelvis, hips, and lumbar spine. When your posture is altered in this way, your glutes cannot function properly and may even atrophy.

Reasons for Weak Glutes

The second most common reason you have weak glute muscles is because you do not activate them or have no idea that you are not activating them. Your glute muscles help move the hip joint and stabilize the pelvis to help you maintain your posture and balance. If you do not exercise your glute muscles, perform any strength or mobility work with them, or work on high stability and hip extension, then your glutes are not being worked.

What Are the Symptoms of Weak Glutes?

How can you tell if you have weak glute muscles? Here are some indicators:

  • Sciatica

  • Poor posture

  • Hip pain

  • Knee pain

  • Low back pain

  • Inability to fire or activate your glutes (known also as gluteal amnesia or dead butt syndrome)

  • Anterior or posterior pelvic tilt

  • Tight or weak hip flexors

  • Weak abdominal muscles

Can You Fix Weak Glutes?

Fixing your weak glutes takes time and a commitment, but it is one hundred percent possible. Remember the more you practice any movement pattern, the more established that pattern becomes to your brain, and the easier it will be. Fixing weak glutes will help you improve your posture, reduce any knee, hip, pelvis, and back pain, and help you build strength.

How to Improve Glute Strength

Exercises for Glute Strength

Your pelvis’ positioning is extremely important to glute engagement. When you spend too much time seated, the front your hips tighten pulling your pelvis forward into anterior title. An anterior pelvic tilt makes it harder to activate the gluteal muscles, leading to tight hip flexors, tight hamstring muscles, and back pain. Here are some ways to improve glute strength:

  • Learn proper pelvic position

  • Learn how to extend your low body with your erectors and contract your glutes

  • Avoid sitting for extended periods of time

  • Practice good posture techniques when sitting and standing

What Are Some Exercises You Can Do to Strengthen Your Glute Muscles?

Your glutes are your biggest and most powerful muscle group. Training them properly will help you improve your posture, reduce back pain, and help you increase speed and power during your workouts. Here are some exercises that can help you strengthen your glutes:

Glute Bridge Exercise

Glute bridges

  1. Lie down on the floor, bend your knees, and place your feet down.

  2. Place your arms by your sides with your palms faced down.

  3. Press your low back into the ground to engage your core.

  4. Lift your hips up keeping your core engagement.

  5. Squeeze your glutes at the top and avoid overarching your back.

  6. Hold for a couple seconds and then come back down.

Fire hydrants

  1. Get into a tabletop position with your shoulders over your wrists and your hips over your knees.

  2. Maintain a neutral position with your spine, flex one foot, and then lift your leg out to the side at a 45-degree angle so it is in line with your hip, squeezing your glute muscle at the top. Repeat on the other side.

  3. Try not to over rotate and move as slowly as you need to to build that mind-body connection.

Single-Leg Step Up

  1. Stand next to a bench with your hands on your waist.

  2. Lift one leg up to a 90-degree angle and place your foot down on the bench.

  3. Press your weight into your foot and push off your other foot so you are standing on the bench with one leg.

  4. Pause and then return to your starting position and repeat this movement on the other side.

Remember the point of these exercises is to gain awareness and connect with your glutes. These are foundational exercises that take time to learn and execute properly. As such, you most likely need more guidance and video instruction on how to do these. Head on over to our MoveU Membership today to get access to all our programs and learn how to turn your glutes on.

Do you want that pain-free, strong glute life? Get started with the MoveU Back and Core Program by enrolling in the MoveU Membership today.

Back to Blogs

MOVEU APP REVIEWS

A 4.9 RATING ON APPLE - DIVE IN!

Back pain managed

In just a few short days on the Back & Core program I saw a meaningful difference. I felt freedom from my back pain related to muscle spasms that I haven't felt in several months.

Nov 9

AWESOME!!

With the revamp of the app, they are constantly working to make it the best version of itself. They take ideas and suggestions seriously.

Oct. 6

Knee pain is fading

I started using MoveU because I had nagging knee pain that bothered me when running, biking, skiing, etc. It was really bumming me out so I decided to try MoveU Knee, Ankle and Foot Program. I am about to finish week 2 and my knees already feel much better!

Nov 6

Comprehensive and engaging

The programs cover how to balace the whole body to minimize (or ward off any future) pain that’s caused by poor alignment. There’s an overall upbeat tone in the videos that makes you want to try your best.

1y ago

Better than physical therapy

MoveU is a great program and worth the subscription. I've used it to supplement my normal weightlifting, cardio, and yoga. The monthly cost is about the same as one or two yoga classes, so it pays for itself. The app is very intuitive and well built. I'm glad to see they put in the up front work, and they are continually involved in the content. If you want to fix your issues at home, this is the best way.

Nov 6

Healing

To all the people that have tried every intervention. To the hopeless and helpless feeling. After all these years of disappointment with the healthcare system, there IS a solution. Dr. Mike and the Moveu Team are dedicated to get you into your healing journey. Not just the physical but also the mental - which is just as important. I love how different this program is from everything else I have ever tried. Love you guys.

1y ago

Excellent Program

This is the fix for the long haul and I preach it to my family and friends. Going to a PT is great but they only work on the area your insurance allows which doesn't always fix the overall issue. Thank you Dr. Mike for creating this!

Nov. 30

Knowledge at your fingertips

Well worth the subscription. I am a chiropractor and I refer to this program for all of my patients. For every diagnosis Dr. Mike and his crew demonstrate an appropriate stretch and/or exercise along with the progression and regression specific to their level of recovery. I highly recommend this app to anyone interested in treating musculoskeletal ailments whether it be your own or your patients. It's one of the few apps purchased that I feel I got my monies worth and more, you won't be dissapointed.

1y ago

I appreciate MoveU

I have a bulging disc and I am very appreciative of this program and the knowledge I have gained on how body mechanics are all connected and what things to do to get better. I also feel the people really care about their members.

Nov 13

Most supportive and effective tool

This app is super easy to use. Love that I always have my videos with my on the go and the support from the coaches and community is invaluable along the way. Working through 4 herniated discs and it's the first program where I'm feeling hopeful and confident!

Feb 12

Loads of content

Great app! So much info to help you get to know your body and help you find your best alignment! Better alignment means less pain and more gain in life! MoveU has it all if you are willing to take responsibility for your own body.

Nov 11

Easy to use and interactive!

The app is clean, concise and very user friendly. On top of that, the coaches are extremely active on the community forum, giving you quick advice on questions you may have. Great interface!

1y ago

It works!

I love this program, and I'm not easily impressed. They know their stuff really well and it's designed in a great way with how it progresses. The core is especially a game changer.

Mar 11

Get out of pain - the ultimate solution!!

I signed up for MoveU because I had this nagging pain for years with absolutely no way of fixing it because no one ever broke it down and showed me how to understand my problem. I love the short classes was well as the deeper live classes. I believe that I'm a lifer and it's one of the most important subscriptions I pay for in my life.

Mar 18

Your very best version just a MoveU away 🙌

All in one app, to realign and reset your whole body. In the most natural, gradual, and far from the invasive way. I have been a walking injury from sports for 30+ years...I never thought I could find an integral solution.

1y ago