You’re doing the right exercises – squats, lunges, glute bridges.
But despite your efforts, your glutes still aren’t working the way you’d expect. This is a common experience, and it’s important to recognise that glute under activation is often a complex, multifactorial issue – not simply a matter of weak muscles or incorrect technique.
Emerging research and clinical practice suggest that neuromuscular inefficiencies – that is, disruptions in the way the nervous system recruits the glutes – may be a major contributing factor. Addressing these underlying issues often requires more than just strengthening exercises alone.
Why glutes may struggle to activate efficiently
The gluteal muscles are designed to be among the strongest and most powerful muscles in the body.
They play key roles in hip stability, force absorption, posture, and movement efficiency.
However, several factors can impair their activation over time:
- Prolonged sitting and sedentary behaviour may inhibit glute recruitment by shortening the hip flexors and altering pelvic alignment.
- Compensatory movement patterns, often developed to protect injured or stiff areas, can reinforce poor glute activation.
- Neuromuscular inhibition, where the brain struggles to efficiently signal the glutes to contract, can develop after injuries – even minor ones.
- Postural imbalances such as anterior pelvic tilt can biomechanically disadvantage the glutes during key movements.
In many cases, the issue is not a lack of strength per se, but a lack of consistent, efficient neural drive to the glute muscles during movement.
How to recognise poor glute activation
Some common signs that glute recruitment may be compromised include:
- Feeling exercises predominantly in the lower back, hamstrings, or quadriceps rather than the glutes
- Difficulty maintaining neutral hip and spine alignment during lower body exercises
- Limited hip extension during walking, running, or climbing stairs
- Chronic tightness or overactivity in the hip flexors and hamstrings
- Persistent lower back or knee discomfort during physical activity
Strategies to improve glute activation
Rebuilding effective glute function typically requires a combination of neuromuscular retraining, movement re-education, and targeted strengthening.
Some evidence-based strategies include:
1. Incorporating Neuromuscular Stimulation Techniques
Methods such as whole-body EMS (Electro Muscle Stimulation) may offer an effective tool for improving glute activation, particularly when voluntary recruitment is challenging.
EMS applies electrical impulses directly to the muscles, enhancing motor unit recruitment during controlled movements and helping to restore the mind-muscle connection over time.
2. Focused, Controlled Movement Practice
Slowing down exercises like squats, hip hinges, and glute bridges allows more time for sensory feedback, giving the brain a better opportunity to “find” the correct muscles.
3. Use of External Cues and Sensory Feedback
Tactile input, such as tapping the glutes or using mini-bands, can enhance proprioception and improve voluntary glute engagement.
4. Pre-Activation Exercises
Integrating isolated glute activation drills (such as clamshells, banded walks, and single-leg glute bridges) before heavier lifts may temporarily enhance recruitment pathways.
5. Addressing Mobility and Posture
Limited hip mobility and poor lumbopelvic control often interfere with glute activation. Restoring appropriate flexibility in the hip flexors and improving pelvic alignment can create better mechanical conditions for the glutes to engage.
Key Takeaway
Strengthening the glutes is important – but optimising the neuromuscular connection is often the prerequisite for effective strength gains.
By combining focused movement practice, targeted activation drills, mobility work, and, where appropriate, technologies like EMS, individuals can re-establish more efficient glute recruitment patterns.
This foundation not only supports better performance but also reduces injury risk and improves overall functional movement.
