A common message we hear is: “I find it hard to do squats and lunges, and even when I do, my glutes just won’t fire or grow!” This happens more often than you’d think. The main issue is usually that your technique is off or your glutes aren’t firing properly during exercises
How can you tell if this is the case?
You don’t feel your glutes working during the movement.
Your quads or lower back are taking over instead.
Or, even if you feel your glutes, you’re still not seeing results.
The solution? Let’s start with a few isolation exercises to help you connect with your glutes and activate them fully. Once you've established that connection, proper technique will allow you to perform compound movements like squats, lunges, and deadlifts effectively—the true glute-building exercises!
1. The Floor Bridge
This is one of the simplest yet most effective ways to engage your glutes. The secret lies in the setup and execution.
How to do it:
Lie on your back with your knees bent at about 45 degrees.
Key tip: Press your lower back into the floor.
Engage your core and lift your hips by driving through your heels.
Squeeze your glutes at the top while keeping your abs tight.
If done correctly, this exercise ensures your glutes are doing the work—not your lower back or hamstrings.
2. Glute Clam Shell
The Glute Clam Shell helps activate your glutes and build the connection needed for more complex movements.
How to do it:
Lie on your side with your knees bent, feet together, and your shoulders, hips, and feet aligned.
Engage your glutes, then lift your top knee as high as you can without rotating your pelvis. Hold the position.
Slowly lower your knee back down.
Keep your pelvis stable—avoid rolling forward or backward—and draw your top hip down, away from your shoulder, to lengthen through your waist.
3. Chair Squat
A great way to practice engaging your glutes in a squat and building control.
How to do it:
Grab a bench or chair and sit down slowly, keeping your knees aligned with your ankles.
Push through your heels to stand back up, making sure your glutes and core are doing the work.
Once you’re comfortable, progress to a single-leg version by lifting one leg and using the other side to squat.
This move helps you isolate each glute and build symmetry.
Remember:
The key to growing your glutes isn’t just doing more exercises—it’s about doing the right ones with proper form and focus, depending on your stage. Isolation exercises can be effective in helping you connect with your glutes and prepare you to perform compound movements like squats and lunges more effectively.
Start with these exercises, and you’ll begin to feel the difference as your glutes engage and grow. Once you master this, squats, lunges, and deadlifts will truly transform your glutes!
Give these a try, and let us know how you’re getting on!
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