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The 3 Main Signs of Weak Glutes

The three most common signs of weak glutes are persistent lower back pain, knees caving inward during squats, and a noticeable hip drop when standing on one leg. If you spend a lot of time sitting, there is a high chance your glutes are not firing correctly. This forces other, smaller muscles to take over jobs they were not designed for, leading to discomfort and poor performance in the gym. For lower back pain, this isn't the sharp, acute pain from a specific injury, but rather a dull, persistent ache at the base of your spine that gets worse after long periods of sitting or standing. It's the body's way of telling you that your spinal erectors are overworked from stabilizing your pelvis, a job your glutes should be doing.

Knee pain, specifically around the kneecap, is another major red flag. When the gluteus medius is weak, it fails to control the femur (thigh bone), allowing it to rotate inward. This causes your knee to cave in-a movement pattern called knee valgus. This instability isn't just for heavy squats; you might notice it when lunging, climbing stairs, or even just getting up from a chair, putting abnormal stress on the knee joint. Similarly, a hip drop when you stand on one leg (the Trendelenburg sign) indicates this same pelvic instability. This can create an uneven, inefficient walking or running gait, which can lead to issues like IT band syndrome or runner's knee over time. Many people experience these symptoms without ever connecting them to their glutes. They blame their squat form or assume back pain is just a normal part of life. But the root cause is often a group of muscles that have become inactive from underuse. This condition is sometimes called gluteal amnesia. Your brain's connection to these muscles weakens, so they don't engage when they should.

This guide is for anyone who suspects their glutes are the weak link in their kinetic chain. It works whether you are a runner, a lifter, or just someone trying to move through life without pain. We will show you how to test for weakness and then provide a clear plan to rebuild your strength. Here's why this works.

Why Your Glutes "Turn Off" and Cause Pain

Your body is a system of compensations. When a primary muscle group like the glutes fails to do its job, other muscles pick up the slack. The glutes are meant to be the main engine for hip extension, which is crucial for standing, walking, running, and lifting. When they are weak, the hamstrings and lower back erectors work overtime. This constant strain is a direct path to chronic lower back pain.

Another key role of the glutes, specifically the gluteus medius, is to stabilize the pelvis. When you stand on one leg, the glute medius on your standing leg should fire to keep your hips level. If it's weak, the opposite hip will drop down. This is called a Trendelenburg sign. This instability travels down your leg, causing your knee to collapse inward (knee valgus), which puts stress on your knee joint and can lead to pain and injury.

The most common mistake we see is people focusing only on light activation exercises like clamshells and bodyweight bridges. Activation exercises feel productive but build zero strength without progressive overload. They can help re-establish the mind-muscle connection, but they are not enough to build the powerful glutes needed to support heavy lifts and prevent pain. Waking the muscle up is only the first step. You must then challenge it with increasing resistance to make it stronger. Here's exactly how to do it.

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A 3-Step Plan to Fix Weak Glutes for Good

This plan moves from testing and activation to genuine strength building. Consistency is more important than intensity at the start. Perform this routine 2-3 times per week, ideally before your lower body workouts.

Step 1. Test Your Glute Function with These 3 Simple Checks

Before you start, you need a baseline. These three tests will reveal different aspects of glute weakness, from stability to activation patterns. Film yourself or use a mirror to get honest feedback.

Test 1: The Single-Leg Squat

The single-leg squat test is the simplest way to see the problem in action. Stand in front of a mirror on one leg with your other leg slightly out in front of you. Slowly lower yourself down as if sitting in a chair. Go as low as you can with control. Watch your standing knee. Does it cave inward toward the midline of your body? Also, pay attention to your hips. Does the hip of your raised leg drop significantly? If you see either of these, it's a clear sign of glute weakness and instability.

Test 2: The Trendelenburg Sign

This test specifically isolates the stability role of your gluteus medius. Stand tall in front of a mirror with your feet together. Lift one foot off the ground, bending your knee to 90 degrees so your thigh is parallel to the floor. Hold this position for 30 seconds. Observe the hip of the leg that is lifted. Does it drop down towards the floor? A noticeable drop indicates the glute medius on your standing leg isn't strong enough to hold your pelvis level.

Test 3: The Prone Hip Extension Test

This test checks your muscle firing sequence. Lie face down on the floor with your legs straight and arms resting by your side. Have a partner place one hand on your glute and the other on your hamstring of the same leg. If you're alone, you can try to feel this yourself. Squeeze your glute and slowly lift that entire leg a few inches off the floor. Which muscle contracted first? For optimal function, the glute should fire first. If you feel your hamstring or lower back engage before your glute, it's a classic sign of gluteal amnesia.

Perform these tests once a week to track your progress. As your glutes get stronger, your knee will track straight, your hips will remain level, and you'll feel your glutes firing first.

Step 2. Activate Before You Lift

Activation is the warm-up, not the workout. Its purpose is to wake the muscles up and get them ready to work. Before each training session, perform two simple movements. First, do 2 sets of 20 glute bridges. Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes to lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Hold for two seconds at the top. Second, do 2 sets of 15 banded side walks in each direction. Place a resistance band around your ankles or just below your knees. Take slow, controlled steps sideways, keeping tension on the band. This specifically targets the gluteus medius, your key pelvic stabilizer.

Step 3. Build Strength with Progressive Overload

This is the most important step. You must challenge your glutes with enough resistance to force them to adapt and grow stronger. Pick two main exercises to focus on. The Barbell Hip Thrust is excellent for the gluteus maximus, and the Romanian Deadlift (RDL) targets both the glutes and hamstrings. Start with a weight you can lift for 3 sets of 8-12 repetitions with perfect form. Your goal each week is to increase the total volume. Volume is calculated as sets × reps × weight. For example, if you hip thrust 50kg for 3 sets of 10 reps, your volume is 1,500kg. Next week, you could aim for 3 sets of 11 reps at 50kg (1,650kg volume) or increase the weight to 52.5kg for 3 sets of 10 (1,575kg volume). You can track this manually in a notebook. This manual math can be tedious. The Mofilo app tracks workout volume automatically, showing you the exact number you need to beat each session.

What to Expect in the First 6 Weeks

Rebuilding strength in underactive muscles takes time and consistency. Do not expect overnight changes. A realistic timeline helps you stay motivated. In the first 1-2 weeks, you should feel a much better mind-muscle connection. You will be able to consciously squeeze your glutes during exercises, and you may notice a slight reduction in day-to-day aches.

By weeks 3-4, you should see measurable progress. Your single-leg squat test will look more stable, with less knee cave and hip drop. You will be able to add weight or reps to your hip thrusts and RDLs. This is the period where the new strength starts to translate into better performance and more significant pain reduction.

By week 6, if you have been consistent with your 2-3 weekly sessions, the changes should be obvious. Your posture may improve, your chronic lower back pain should be substantially lower or gone, and you will feel more powerful and stable during all lower body movements. From here, continue applying progressive overload to keep getting stronger. If you are not seeing progress, the most likely issue is not enough volume or intensity.

Frequently Asked Questions

How often should I train glutes?

For focused strengthening, train your glutes 2-3 times per week. Ensure you have at least 48 hours of rest between sessions to allow for muscle recovery and growth. More is not always better.

Can I fix weak glutes with just bodyweight exercises?

Initially, bodyweight exercises are great for activation and building a baseline of strength. However, to achieve long-term results and significant strength gains, you will need to add external resistance like bands, dumbbells, or barbells to apply progressive overload.

Do I need to stretch my hip flexors?

Yes, stretching tight hip flexors is highly recommended. When your hip flexors are tight from prolonged sitting, they can inhibit your glutes from firing properly. A simple couch stretch for 30-60 seconds per side each day can make a big difference.

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