give glutes special treatment
Text by Caitlin Carlson
Photograph by Amber Pinkerton
1 Minute Read
Let’s be real—glutes have main character energy.
They’re foundational to alignment, posture, and core stability, and they’re major players in strength and muscle-building. But even powerhouses need a wake-up call. Left unchecked, glutes can slack off—pros call it “inhibited,” we call it sleepy cheeks.
HERE’S HOW TO FIRE THEM UP, ON PURPOSE:
Unlock your hip flexors. Glute activation starts with mobility. “If your hips are locked, your glutes can’t do their job,” explains strength and hypertrophy coach Dave Rienzi, BA. So try 90/90s, classic kneeling hip flexor stretches, or a couch stretch with your back foot elevated. Pro move: Squeeze the glute on the stretching side to deepen the release and cue better engagement.
Prime with a prep set. Before big lifts (hello, barbell squats), hit 1–2 lighter sets at 50–75% of your working weight. This gets your glutes in gear and reinforces hip, knee, and ankle mobility. “Prep sets ready your body for real work, so you lift smarter and get stronger,” says personal trainer Holly Perkins, BS, CSCS.
Loop in a band. For next-level activation, add a resistance band just above your knees during squats, deadlifts, or hip thrusts. “It cues glute engagement and keeps your knees from collapsing,” says Rienzi. Advanced move: Use the band during barbell hip thrusts, and drive your knees out slightly at the top to recruit both glute max and med.
This article is for informational purposes only—even if it includes insights from medical professionals, fitness experts, nutrition specialists, or other wellness advisors. It is not a substitute for medical advice, diagnosis, or treatment. Always consult a licensed healthcare provider before making any changes to your diet, exercise routine, supplement or medication regimen, or life-style habits. We make no guarantees about the effectiveness or safety of the strategies, products, or services mentioned. Never disregard professional medical advice or delay seeking it because of something you have read on this article. Your reliance on any information provided by Danimás is solely at your own risk. In no event will Danimás be liable for any loss or damage including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, arising from the use of or reliance on any information provided in this article.
