5 Ways To Get Your Glutes Going During Exercise

Whatever your exercise of choice—be it cardio, weight lifting or both—gaining muscle is always a welcome result. However, some areas, like your glutes, may remain unresponsive during your workout (no matter how hard you try).

So what’s going on? Is it the exercise? Is it your form? Could be. But more likely, your glutes are just remaining inactive and they’re leaving your other large muscle groups (quads and hamstrings) to pick up the slack. And this may be true regardless of exercise, whether you’re using glute-specific moves or not.

Why are glutes so lazy you ask? Well, a big part of it comes down to how you spend your day. If you’re planted in a chair at work or on the couch watching TV, it’s easy for your glutes to snooze the day away (leading to tight muscles and hip misalignment).

To get those stubborn glutes in gear, here are 5 things to remember (without having to go squat- and lunge-crazy, although that may help, too):

1.    Strengthen supporting muscles: When it comes to exercise, it’s all about form. But many of us overlook the supporting muscle groups that make certain moves more effective. For instance, hip stabilizers, hamstrings and obliques help to keep glutes in optimum position for exercise.

2.    Focus on form: We aren’t just talking about keeping your back straight during a squat or making sure your knees don’t go past your toes during a lunge. Instead, we’re talking about the mental side of things.

By staying present and focused on how your glutes are feeling during exercise and making a conscious effort to engage them, you’ll notice a big difference.

3.    Stretch for success: Despite your gluteus maximus being one of the strongest muscles in your body, it doesn’t take much for it to become deactivated (we’re looking at you, desk jockeys). And if you don’t wake your glutes up with dynamic stretching, they’ll remain snoozing right on through your workout.

Add in some glute bridges and/or reverse lunges to really get your glutes firing beforehand. You can also utilize those same glute-isolation exercises at the end of your workout, too, for an extra kick.

4.    Get back to the basics: Let’s state the obvious: breathing is kind of essential during exercise—right? But this doesn’t often doesn’t stop the impulse to hold your breath while lifting. Make sure to utilize proper breathing to maintain energy levels, keep focused and help calm muscles.

While you’re at it, remember to stay hydrated (with water) which will help to regulate body temperature and prevent cramping and fatigue—both of which are major exercise bummers.

5.    Give your glutes some assistance: If you’re giving your glutes all you’ve got, and you’re still struggling to really get them active during exercise, it may be time to get the help of an expert.

At GMC’s Fitness & Performance Center, you’ll have access to knowledgeable, experienced specialists who can answer your exercise-related questions, evaluate your form and provide hands-on personal training to ensure you get the most from your exercise.


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