Your Glutes Are Sleeping On The Job. Here's How To Wake Them Up

Here's something that might surprise you: you can do all the squats in the world but not be properly working your glutes. Not because your form is terrible, but because your glutes haven't actually been invited to the party yet.

This is where glute activation comes in. Just a few minutes of targeted glute warm-up work before your session can be the difference between actually building a stronger, more powerful lower body and just going through the motions or asking too much of your quads instead.

Here's everything you need to know about why glute activation matters, what's causing your glutes to switch off, and exactly how to fire them back up before your next workout.

What is glute activation?

Glute activation simply means doing specific exercises before your workout to wake up your glute muscles and get them ready to engage properly during your workout. Think of it as a targeted warm-up to prime your lower body for the movement to come and build a strong connection between your brain and backside so that when you get into your squats, lunges or deadlifts, your glutes are the ones doing the work.

Your glutes aren't just one muscle - there are three muscles working together. The gluteus maximus is the big one responsible for power and shape. Then there's the gluteus medius and gluteus minimus, two smaller muscles that assist with stability and movement. All three need to be firing properly for you to get the most out of your lower body training.

What causes weak glutes?

The short answer: sitting. A lot of us spend the majority of the day seated (at a desk, in the car, on the couch), and when you're not using a muscle regularly, it stops firing as efficiently as it should. Add in a tendency to rely on surrounding muscles (like your lower back or quads) to compensate during exercise, and you've got a recipe for glutes that are not really pulling their weight.

Why glute activation actually matters

Beyond just getting more out of every leg day, there are some genuinely important reasons to prioritise this. When your glutes aren't working properly, other muscles step in to compensate, and that's when things start to go wrong. We're talking poor posture, lower back pain, knee issues, muscle imbalances and a higher risk of injury over time.

Strong, well-activated glutes support your entire body. They stabilise your pelvis, power compound movements, protect your joints and help you move better in everyday life - not just in the gym. So yes, it's worth the extra five minutes before your workout.

Best exercises for glute activation

These four moves are your pre-workout best friends, especially before any lower-body session. Using a resistance band is ideal if you've got one on hand, but it's still worth doing them with just bodyweight.

Clam: 20 reps (10 each side)

Loop a resistance band just above your knees and lie on your side with your knees bent and feet stacked. Keeping your feet together and your hips stacked, slowly lift your top knee towards the ceiling like a clamshell opening. Lower it back down with control. You should feel this directly in your glute, not your hip flexor. If you're not feeling it, slow down. It can also help to rest your hand on your top glute to feel it working.

Crab walk: 20 reps (10 each side)

Band around your lower thighs, feet hip-width apart, drop into a half squat. From here, step one foot out to the side, then bring the other foot in to follow. Keep the tension in the band the whole time and resist the urge to stand up between steps. 10 steps each direction (totally up to you whether you do 10 left, then 10 right, or alternate for 20). It burns, in the best way.

Donkey kick: 20 reps (10 each side)

Start on all fours with a neutral spine. Keeping your knee bent and your foot flexed, lift one leg behind you until your thigh is parallel with the floor - really squeezing the glute at the top. Lower back down without letting your knee touch the mat. This one is all about control, so ditch the momentum and think steady pulses.

Glute bridge: 15 reps

Lie on your back with knees bent and your feet flat on the floor, hip-width apart. Press through your heels, squeeze your glutes and lift your hips until your body forms a straight line from knees to shoulders. Hold for a moment at the top, then lower back down slowly. If you've got a band, pop it just above your knees and push out against it throughout.

Feel the results

Make these four moves a non-negotiable part of your warm-up (especially before lower body days) and you'll start to notice the difference pretty quickly. Better engagement, stronger lifts, fewer lower back niggles. And once you're done, wrap it up with some glute stretches in your cool-down to round out your session.

Your glutes do a lot for you. This is just a little love back.