Why don't my glutes engage when I walk?

Author: Ima Abbott  |  Last update: Wednesday, August 6, 2025

The most commong reason is that most people sit for long periods of time. The glute muscles tend to stop firing due to a lack of oxygen and tightened hip flexors. This, in return, puts more strain on the lower back, hamstrings, and knees, that imbalanced and stiff feeling when you head out for a run.

Why are my glutes not activating when I walk?

One of the main reasons for lack of glute activation is due to lack of hip extension. There are a lot of people who compensate for poor hip extension by leaning forward or arching their back. This can cause a lot of pain as well as increasing tightness in your hip flexors.

How to activate gluteus medius when walking?

Side-to-side movement is key, because those are the movements the glute med is involved in. A banded lateral walk is a great example of an activation exercise for your gluteus medius.

How to activate dead glutes?

The best dead butt syndrome exercises activate and strengthen the glutes so they can support your movements.
  1. Glute bridges. The glute bridge is one of the best exercises to “wake up” your glute muscles. ...
  2. Hip thrusts. A hip thrust is an advanced form of a glute bridge. ...
  3. Reverse lunges. ...
  4. Side-lying leg lifts. ...
  5. Clamshells.

Does walking work glutes?

Short answer nope. Long answer nope, walking may build a little bit of muscle in your legs but it does very little for your glutes.

3 Big Reasons Your Glute Muscles Won't Work Well For You

How do weak glutes affect walking?

Signs of weakness of the gluteal muscles that can be observed when walking or running include a leaning or listing of the trunk to the side, excessive movement of the pelvis, knees knocking, excessive inward rotation of the thigh/leg, and excessive pronation of the foot.

Does squeezing buttocks make it firmer?

Researchers found that those who performed gluteal squeezes increased their hip extension—or glute—strength by 16 percent compared to an 11 percent increase in those who performed glute bridges. Gluteal girth also increased in the group who performed gluteal squeezes.

How can I encourage my glutes to activate?

Some of the best exercises for glute activation include the following:
  1. Full Extension Step-Up.
  2. Resistance Band Kickbacks.
  3. Wall Single-Leg Glute Bridges.
  4. Hip Drop and Lift.
  5. Toe Stab Hip Raises.
  6. Toe Up Hip Raises.
  7. Toe Down Hip Swings.
  8. Toe Up Hip Swings.

What causes a flat butt?

The appearance of a flat butt can be caused by several factors including: genetics, sedentary jobs or activities that require you to sit for extended periods. As you age, your butt may flatten and lose shape due to lower amounts of fat in the buttocks and loss of collagen in the skin.

How do you lift saggy glutes?

Exercises such as squats, lunges, or leg presses will help increase muscle strength in your glutes and keep them firm. A balanced diet rich in lean protein, complex carbohydrates, and essential fats is crucial for toning your body.

How to fix lazy glutes?

  1. Glute bridge. The glute bridge will help you activate and strengthen your glutes before working out. ...
  2. Crab walk. For this exercise, you may want to use a resistance band. ...
  3. Squat with side leg lift. This exercise fires up your glutes and specifically targets the gluteus medius. ...
  4. Clam. ...
  5. Fire hydrant. ...
  6. Donkey kick.

Does squeezing glutes while walking help?

Yes indeed! Tightening and releasing the butt muscles during a walk not only engages but also strengthens the glutes for that desired toned look.

How to tell if your glutes are activated?

Prone Hip Extension Test is more to determine the quality of glute activation. As stated in the video, the gluteus maximus muscle should contract before the hamstring muscle. If the order is reversed, then the person would have some degree of glute dysfunction. The other part is the quality of the contraction.

What exercise has the highest glute activation?

In general, the step-up exercise and its variations present the highest levels of GMax activation (>100% of MVIC) followed by several loaded exercises and its variations, such as deadlifts, hip thrusts, lunges, and squats, that presented a very high level of GMax activation (>60% of 1RM).

What are the symptoms of weak glutes?

Watch out for the following symptoms to determine if you have weakness in your gluteus medius:
  • Chronic muscle pain in the joints and groin area.
  • Internal rotation of the knees.
  • Abnormal movement pattern due to weak abductor muscles.
  • Muscle tightness as the body compensates for the lack of hip stability and control.

How do you fix dead glute syndrome?

You can fix dead butt syndrome with exercises that activate and strengthen the glute muscles. Examples include lateral lunges, marching glute bridges, and side-lying leg lifts.

Does walking tone your butt?

Yes—when it comes to building your glutes while walking, it's all about the incline. If you're on a treadmill, “anything above a five percent grade is going to target the glutes much more than a lower incline [or flat surface],” says Matty.

Which sleeping position reduces buttocks?

Also, sleeping in the fetal position weakens the butt and that position, too, is very popular. “Sitting for extended periods throughout the day weakens the glute muscles and puts strain on other parts of our core, as does sleeping in the fetal position,” explained Kolba.

How to activate your glutes while walking?

Hold a high knee

For thiswalking exercise, take four to six steps before balancing on one foot as you bring the opposite leg into a high knee pause. Squeeze the glute of the leg that's still on the ground, push your hips forward, and draw your navel in toward your spine.

What causes poor glute activation?

"But several factors can cause dysfunction in this muscle, leading to reduced or delayed activation. Factors causing this dysfunction can include prolonged sitting, hip flexor muscle group overactivity, and pain from local or distal injuries. Many people have 'flat butt' syndrome from sitting for so long."

Do squats help your butt?

Squats are the holy grail for glute building. But if you're not feeling it in the glutes or getting results, it's a sign you need to adjust your approach. If you want to build bigger, stronger glutes, you might want to think about adding squats to your regular fitness routine.

What happens if I squeeze my glutes everyday?

'Strong glutes contribute to improved hip stability, posture and overall lower body strength. ' This is also where the idea that the move can 'grow' your bum comes from. Hamstring strength - 'They also engage the hamstrings, the muscles located on the back of the thighs,' notes Long.

How long does it take to firm up your glutes?

Typically, noticeable changes in muscle size, such as glute growth, can be seen within 6 to 12 weeks of consistent, targeted strength training, provided you're following a well-structured workout plan and nutrition strategy. However, it's important to remember that individual results may vary.

How to get a perky bum?

10 Moves For A Perkier Butt After 40
  1. Squat.
  2. Split Squat.
  3. MORE: 3 Best Exercises To Target Butt Cellulite.
  4. Reverse Lunges.
  5. Reverse Glute Extensions.
  6. MORE: The No Squats Belly, Butt, and Thighs Workout.
  7. Lateral Lunges.
  8. Glute Bridges.

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