3 Moves to Activate Your Glutes and Ease Lower Back and Knee Pain

The gluteal muscles are one of most important muscle groups in the human body, responsible for support, stabilizing the pelvis, and participating in almost all daily activities. However, from my teaching and clinical observations, I’ve found that many us do not use our glutes properly to exert force, which is the common phenomenon of gluteal amnesia, also called “dead butt syndrome.”

Why Glutes Acquire ‘Amnesia’

Prolonged sitting and various other activities habitually use the quadriceps to replace the force that should be borne by the glutes. When incorrect force-exertion patterns persist, they can increase the burden on the joints. Everyday activity examples include:

1. Walking Downstairs or Downhill: Walking downstairs is essentially a single-leg squat and involves eccentric contraction of the glutes. A weak glute is likely to transfer force to the knees and thighs, increasing the risk of knee pain.
2. Walking Upstairs or Uphill: If the glutes are not used effectively, over-reliance on the quadriceps may occur. When the quads are overused and overburdened, pressure on the hip joint may increase significantly.
3. Lifting Heavy Objects: If you do not properly engage your hips and glutes, you are likely to compensate with your lower back, leading to lower back pain and even injury.

Strengthening and activating the glutes is key to preventing knee pain and lower back injuries.

3 Ways to Activate Your Glutes

If you don’t feel soreness during training, it doesn’t mean your glutes are strong; it may mean they haven’t yet been activated. When the movements are performed correctly, you should usually feel a noticeable sensation on the outer and back of your glutes, which is a sign that the muscles have been effectively activated.

1. Hip Hinge Lateral Push

Step 1: Stand with one foot slightly in front of the other, with about 70 percent of your weight on your front foot and your back foot lightly touching the ground.