Stronger, bigger butts are in, which may be why you\u2019ve been hitting the squats or trying to\u00a0master the bridge exercise. But if you\u2019re doing the right exercises and still not feeling the burn in your bum, it could mean you\u2019re lacking glute activation.<\/p>\n
\u201cIt is hard for many people to activate their glutes because they have a sedentary lifestyle or sit down all day for work,\u201d explains Jim White, an exercise physiologist, registered dietitian, and owner of Jim White Fitness and Nutrition Studios. Not training heavy enough or eating enough to build muscle can also contribute to a lack of glute activation, he adds.<\/p>\n
Essentially it\u2019s a case of \u201cif you don\u2019t use it, you lose it.\u201d<\/p>\n
\u201cThese muscles have become latent, or sleepy, and not used to engaging\u201d if you\u2019re not using them regularly, says\u00a0Theresa Marko, PT, DPT, MS, a doctor of physical therapy and owner of Marko Physical Therapy in New York City. That can lead to big problems, she warns.<\/p>\n
When glute activation isn\u2019t happening, two other muscle groups take on the brunt of the work: your hamstrings and your lumbar paraspinal muscles, which help keep your spine erect. This can lead to hamstring cramps and back pain.<\/p>\n
Glute activation mostly comes down to feeling your glutes squeeze during an exercise. To do that during big, compound movements like squats and deadlifts, you\u2019ll need to warm up your glutes and make sure they\u2019re firing properly on lighter exercises first.<\/p>\n
That can mean backing way off on how much weight you\u2019re using and how many reps you\u2019re performing because, as Marko explains, your hamstrings and back muscles are so used to taking over. Easier and lighter exercises make sure \u201cthe sleepy glute muscles will actually turn on.\u201d Once they\u2019re turned on, you can isolate them.<\/p>\n
There are a couple of cues you can use to make sure your glutes are \u201cturning on.\u201d Marko says thinking of squeezing your glutes is ultimately the best cue out there. But you can also try:<\/p>\n
You may have heard that pushing through your heel on certain exercises can help you activate or recruit your glute muscles. Marko says that\u2019s true once you have experience firing your glutes. Those with weak glutes may struggle with this cue because they \u201cwill often overuse hamstrings,\u201d she explains.<\/p>\n
You still need to remember to squeeze those glutes, but these exercises are some of the best for glute activation:<\/p>\n