Three Exercises to Wake Up Sleepy Glutes


Thanks to technology, modern life involves a lot of sitting, and many of us have done more of that since the pandemic began than ever before. This can lead to a condition called gluteal amnesia or lower crossed syndrome.

The Benefits of Quitting Sitting (So Much)
Sitting for long stretches can reduce the activation of your gluteal muscles. Over time, they atrophy and weaken. This weakness can lead to pain and injury in your:

  • Knees 
  • Low back
  • Hamstrings
  • Ankles

Meet the Muscles of the Glutes
The muscles in your butt are responsible for rotating and stabilizing your hips, raising your legs to the side, and rotating your thighs:

  • Gluteus maximus
  • Gluteus medius
  • Gluteus minimus

Exercises to Wake Up Sleepy Glutes
Opt for exercises that activate your glutes. Repeat each of these 10 to 15 times.


  • Lie on one side with your legs bent at a 45-degree angle.
  • Keeping your feet together, open your top leg.
  • For a greater challenge, add a resistance band above your knees. Switch sides.


  • Lie on your back with your legs bent and feet flat on the floor.
  • With your low back flattened onto the floor, lift your hips up by squeezing your glutes, pressing into your heels.
  • Slowly lower back to the floor.


  • Start on your hands and knees, with hands under shoulders and knees under hips.
  • Brace your core, then lift your right arm and left leg at the same time until both are parallel to the floor, keeping shoulders and hips steady. 
  • Slowly lower and switch your arm and leg.

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