Are you doing squats but not able to keep your glutes activated during the movement? Learn how to keep those glutes on with these 4 easy exercises so you can do your workouts safely, tackle all of those heavylifting spring projects, or even lift your tired dog into the car after a long hike.

Start with some background on what you need at the base level to maintain glute activation. It all comes down to a healthy pelvic structure. In these exercises, we'll get to glute activation practices, but first, as always, we'll start with building a good foundation.

None of the exercises require special equipment, although a convenient wall for balance can help. The first two exercises build good pelvic strength and structure. The second two exercises practice good activation in the proper activation order. Don't skip the first two—they're useful beyond just getting the glutes working!

This video exists because someone asked us a question about his glutes not activating while he practiced his squats. If you have questions, ask! That's how we know what content to create that directly solves realworld pain or issues that would someday become pain.

If these exercises feel good, keep at it! It takes time to restructure your body. And then like, subscribe, and tap notify to join the over half a million people who want to learn how to move freely and without pain for life.

IN THIS VIDEO

00:00 Intro
01:00 Background
02:35 Pelvic Floor Activation
03:50 Pelvic Tilts
07:25 Study 1
08:38 Segmental Hip Bridge
11:20 Psoas Stamps
15:30 Study 2
16:35 Routine Summary
17:35 Next Steps

RESOURCES AND LINKS MENTIONED

Precision Movement Certification Waitlist: https://www.precisionmovement.coach/c...

3Problems of Sitting: Piriformis & Psoas Pain, Poor Posture (get it??):    • 3Problems of Sitting: Piriformis & P...   

6 Movements EVERYONE Should Master for PainFree Hips:    • 6 Movements EVERYONE Should Master fo...   

Study 1 "Effects of pelvis tilt control using visual biofeedback on gluteus maximus, multifidus, and hamstring activities during three different bridge exercises”: https://pubmed.ncbi.nlm.nih.gov/38329...

Study 2 "Activation training facilitates gluteus maximus recruitment during weightbearing strengthening exercises": https://pubmed.ncbi.nlm.nih.gov/35189...

Hip Pain Solution: https://www.precisionmovement.coach/h... restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patientphysician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.