Do You Have Weak Glutes? Here’s How to Tell (and How to Fix It!)

TPV FITNESS BLOG

Do You Have Weak Glutes? Here’s How to Tell (and How to Fix It!)

Your glutes — the powerhouse muscles of your hips — play a much bigger role than just shaping how your jeans fit. They’re essential for posture, power, balance, and pain prevention. Yet, many people don’t realize their glutes are weak or underactive until they start dealing with nagging aches, tightness, or poor performance.

Let’s talk about why strong glutes matter, how to tell if yours need some attention, and what you can do to strengthen them.

Why Strong Glutes Matter

Your glute muscles (gluteus maximus, medius, and minimus) are responsible for hip extension, rotation, and stability. When they’re strong and firing properly, they help you:

Run faster and more efficiently
Protect your knees, hips, and lower back
Improve your posture and balance
Prevent injuries from overuse or muscle imbalances
Feel stronger and more powerful in daily life — from walking upstairs to lifting weights

When the glutes are weak, other muscles have to pick up the slack — usually the hamstrings, quads, and lower back. Over time, that leads to tightness, pain, and inefficient movement patterns.

Signs You Might Have Weak or Underactive Glutes

You might not feel like your glutes are weak, but the body has subtle ways of telling you. Here are some common signs:

Knee or low back pain – When glutes aren’t doing their job, your knees or lower back often overcompensate.
Tight hip flexors – Sitting too much shortens the hip flexors and shuts off glute activation.
Flat or sagging appearance – While not always the case, less tone in your glutes can indicate underuse.
Poor balance or instability – Strong glutes help stabilize your pelvis during movement.
Hamstring dominance – If you always feel hamstrings instead of glutes during bridges or squats, your glutes may not be activating properly.
Difficulty with stairs, running hills, or standing up from a chair – These daily movements heavily rely on glute strength.

How to Test Your Glute Strength

Here are two quick at-home checks:

Single-Leg Bridge Test
Lie on your back, one knee bent, one leg extended. Lift your hips using the bent leg.

If your hamstring cramps or your hips drop, your glutes might be weak or inactive.

Step-Up Test
Step onto a bench or sturdy platform, driving through your heel.

If your knee collapses inward or you feel the work in your thigh instead of your glute, that’s a sign your glutes need strengthening.

Corrective & Strengthening Exercises

If you suspect your glutes are weak or not firing properly, the good news is that you can wake them up with targeted training. Start with activation, then build strength.

Glute Activation Exercises (pre-workout warm-up)

Glute bridges
Clamshells (with or without a mini band)
Banded lateral walks
Donkey kicks

Strength Builders

Hip thrusts
Squats (focus on driving through heels)
Step-ups or Bulgarian split squats
Deadlifts (Romanian or sumo style for more glute focus)
Lunges with a forward or upward drive

Teppi’s Tip: Focus on the mind-muscle connection. Don’t rush through the movements. Squeeze the glutes at the top of each rep and hold for a second or two.

Strong glutes are more than a fitness goal — they’re the foundation for healthy, pain-free movement. When they’re working properly, everything else moves better and feels better too.

So next time you train, show your glutes some love. A few targeted exercises each week can make a huge difference in your posture, strength, and overall athletic performance.

– Coach Steph