If you’re doing squats and hip thrusts but your glutes feel like they’re asleep, you’re not alone. Most people have inactive glutes due to too much sitting and poor movement patterns. This is called glute amnesia.
Here’s what to do:
- Activate first. Before training, warm up with exercises like glute bridges, donkey kicks, and clamshells. This “wakes up” the muscle.
- Check your form. If your back or quads are doing all the work, your glutes won’t fire. Film yourself or get a coach to assess your technique.
- Mind-muscle connection. Slow down, focus, and squeeze at the top of each rep. If you’re rushing or lifting too heavy, you might bypass your glutes completely.
- Train consistently. Glutes need regular targeted work. One or two sessions a week isn’t enough if they’ve been inactive for years.
You’re not broken. You just need to retrain your body to use the right muscles.
