3 Science-Based Steps to Strong Glutes

Step-by-Step Tutorial: How to Strengthen Weak and Inactive Glutes

Step 1: Assess Hip Flexor Tightness

1. Understand the concept of reciprocal inhibition, where tight hip flexors can inhibit proper glute function.
2. Perform the kneeling hip-extension test to check for hip mobility: a. Kneel down on all fours with your back to a wall. b. Lift one foot behind you and press the back of your foot against the wall. c. Try to stand up while keeping the back leg against the wall. d. Test both hips for any discrepancies in mobility.

Step 2: Improve Hip Mobility

1. If you have tight hips, focus on hip extension mobility drills: a. Kneel down on one leg and push the hips forward. b. Increase difficulty by placing objects under the back foot. c. Perform advanced hip extension mobility drills against the wall.

Step 3: Glute Re-Education and Strengthening

1. Engage in glute re-education exercises to establish a strong mind-muscle connection: a. Perform isolation exercises like the clam shell and banded side step. b. Use a resistance band to increase difficulty in the clam shell exercise. c. Place the band around the feet for optimal glute activation in the banded side step.

2. Strengthen the glutes with bodyweight exercises: a. Try single-leg squats like the Bulgarian split squat. b. Pay attention to knee alignment and ankle mobility during the exercise. c. Use a step-up exercise for additional glute strengthening. d. Maintain proper knee alignment and avoid inward collapse during the step-up.

3. Avoid using a box higher than 10 inches for the back leg to prevent SI joint issues.

4. Utilize stairs or a raised platform for step-up variations to target the glutes effectively.

Additional Tips:

1. Incorporate hip mobility exercises and glute activation drills into your routine regularly.
2. Consider using a standing desk to reduce prolonged sitting, which can contribute to tight hip flexors.
3. Stay consistent with the exercises and monitor your progress over time to strengthen and activate your glutes effectively.

By following these steps diligently and focusing on proper form and technique, you can work towards strengthening your glutes and improving overall lower body function.