Last Updated on January 22, 2023 by Femniqe
Weak glutes are no laughing matter.
If your glutes are too weak, you’ll quickly realize how miserable life can become for you. Even if you’re an active individual, you may not think much about the strength of your glutes.
In this guide, we will go over some warning signs, how to strengthen weak glutes and you’ll also get a glutes workout plan to fix it.
How To Tell Your Glutes Are Weak (5 Signs)
1. You’re Regularly Experiencing Lower Back Pain
Weak glutes can lead to an imbalance(1) in your muscles, which can put extra strain on your lower back.
If you find yourself experiencing lower back pain, especially during exercises such as squats and deadlifts, it may be a sign that your glutes need some attention.
2. You’re Having Knee Pains
Yes, weak glutes can also affect the alignment of your knees(2), leading to pain and discomfort.
If you find yourself experiencing pain in your knees while running or walking, it may be a sign that your glutes need to be strengthened.
3. You Have A Hard Time Standing On One Leg
Many people don’t know that glutes play a crucial role in maintaining balance and stability.
If you find that you struggle to stand on one leg, or that you feel unstable while doing so, it may be a sign that your glutes are too weak.
4. You Have Bad/Poor Posture
Having poor posture(3) is another sign, as glutes help to support the alignment of your spine. If you find that you slouch or hunch over consistently, it may be a sign that your glutes need some work.
5. You Dread Climbing Stairs
Your glutes are heavily involved in hip extension, which is necessary for activities such as climbing stairs.
If you find that climbing stairs is difficult or exhausting, it’s also a classic sign of weak glutes.
What Causes Weakness In Glutes?
Your glutes can become weak for several reasons, let’s look at each.
Your Glutes Aren’t Active Enough
The glutes are not frequently engaged in everyday activities, such as sitting at a desk or driving a car. If your glutes are not activated and challenged, they can become weak and inactive.
If you live a sedentary lifestyle and do not engage in regular physical activity, your glutes will not be stimulated to maintain their strength.
Sitting With Bad Poor Posture
Sitting for long periods of time, especially with poor posture, can lead to weakness in your glutes.
When you sit, the glutes are in a shortened position, which can inhibit their ability to contract and engage properly.
Overuse Of Other Muscle Groups Like The Quads
Overuse of other muscle groups such as the quadriceps can lead to an imbalance in muscle strength, which can result in weak glutes. You target the glutes instead of quads with specific exercises.
Injuries And Aging
Gluteal muscle injuries such as strains and tears can also lead to weakness in the glutes. As we age, our muscle mass naturally decreases, which can lead to weakness in the glutes.
This is why it is very important to have a consistent resistance training routine as you get older to keep your muscle mass intact.
How Do You Fix Weak Glutes With Activation
You can start fixing weak glutes with glute activation involving targeting the gluteal muscles through exercises that specifically engage and activate them.
Here are a few classic exercises that can help to strengthen and activate the glutes.
- Glute bridges: Get on your back and make sure your knees are bent with feet flat on the floor. Tighten your glutes and raise your hips towards the ceiling. Lower your hips back down to the starting position.
- Glute Clamshells: Lie on your side with your hips and knees bent at a 90-degree angle. Make sure your feet are together and raise your top knee as high as you can without any movement in your pelvis. Lower your knee back to the starting position.
- Slow Fire hydrants: Start on your hands and knees. Keep your right knee bent and lift your right leg out to the side, keeping your foot flexed. Get back to the starting position and repeat.
- Normal Squat: Stand with your feet shoulder-width apart and your toes pointed forward. Slowly lower your body as if you’re trying to sit back into a chair, keeping your chest up and your back straight. Add force through your heels to return to the starting position.
- Lunges: Step forward with one foot and lower your body until your thigh is parallel to the floor. Push through your front heel to return to the starting position, and repeat with the other leg.
You can start with light weights or just use bodyweight to familiarize yourself with the movements and proper form.
As you progress, you can increase the weight or resistance to make the exercises more challenging.
Weak Glutes Workout Plan For Strengthening
Note: If you have any injuries or medical issues make sure to consult with your doctor before doing any routines. You might need a personalized workout plan that caters to your specific needs and goals.
Here is a sample full-week workout plan that incorporates exercises to strengthen the glutes:
Monday
Warm-up: 5-10 minutes of light cardio, such as jogging or cycling
Glute bridges: 3 sets of 12 reps
Glute Clamshells: 3 sets of 12 reps (each side)
Slow Fire hydrants: 3 sets of 12 reps (each side)
Squats: 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Tuesday
Warm-up: 5-10 minutes of light cardio, such as jogging or cycling
Lunges: 3 sets of 12 reps (each side)
Glute bridges: 3 sets of 12 reps
Glute Clamshells: 3 sets of 12 reps (each side)
Slow Fire hydrants: 3 sets of 12 reps (each side)
Cool-down: 5-10 minutes of stretching
Wednesday: Rest day
Thursday
Warm-up: 5-10 minutes of light cardio, such as jogging or cycling
Squats: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (each side)
Glute bridges: 3 sets of 12 reps
Glute Clamshells: 3 sets of 12 reps (each side)
Cool-down: 5-10 minutes of stretching
Friday
Warm-up: 5-10 minutes of light cardio, such as jogging or cycling
Slow Fire hydrants: 3 sets of 12 reps (each side)
Squats: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (each side)
Glute bridges: 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Saturday: Rest day
Sunday
Warm-up: 5-10 minutes of light cardio, such as jogging or cycling
Glute bridges: 3 sets of 12 reps
Glute Clamshells: 3 sets of 12 reps (each side)
Slow Fire hydrants: 3 sets of 12 reps (each side)
Squats: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (each side)
Cool-down: 5-10 minutes of stretching
Please note that this is just a sample workout plan and it is always best to consult with a certified personal trainer or physical therapist to design a plan that is tailored to your specific needs and goals.
Remember to listen to your body and take rest days as needed.
You Now Know How To Strengthen Weak Glutes
Weak glutes can make your daily life uncomfortable. So, make sure to consistently train your glutes with isolation exercises for maximum engagement.
Also, pay attention to the warning signs, you can take steps to strengthen your glutes and improve your overall health and fitness.