Do you have mysterious IT Band and low back pain ? 

 October 7, 2019

By  Mandi Mack

How to fix glute imbalances

Your buttocks are a combination of fat and muscle. The butt’s glute muscles are the largest, yet often most underused, muscle in your body. They are necessary for stability, movement and posture, so in short, they are very important.  In my practice I often come across clients who have glutes that aren’t firing. Is your IT band chronically tight? Is rolling not working? Do you experience inner knee pain? Most knee pain is a result of poorly functioning hip mechanics and/or stabilization. If so you might be dealing with a compensation pattern from your glutes not firing. Here’s an exercise to fix glute imbalances. Try for a few days and see if it helps shift anything .


First thing in the morning :

This is called the butt bump : Stand the distance of one of your feet away from a wall.  Slowly do a squat until your butt bumps the wall, then at an excruciating slow pace lift back to standing 5 times. You are looking to feel sensation in your upper glutes on both sides, and may be feeling a bit cranky.

Immediately find a chair and practice sitting slowly into it, activating the muscles. Repeat the routine again but stand up very slowly. Practice this awareness every time you transition from sitting to standing and vice versa.


This is a way to stimulate your glute med muscles and bring recognition to them. By doing this practice first thing in the morning, the muscles will remain activated for the rest of the day. Be cognizant every time you transition between the sitting and standing positions.

By taking multiple moments a day to feel and activate these muscles, this practice becomes a way to integrate rehabilitation into your day. saving you time and creating results quickly.

Try this exercise to fix glute imbalances and let me know in the comments below what you think!


Mandi Mack

Mandi is an RMT with 20 years of experience specializing in complex cases. Using a unique blend of Eastern therapies including Ayurveda, Traditional Thai, and Yoga Therapy. She combines these with a trauma-sensitive approach blending nervous system regulation tools into every session.

She catalyzes change at the intersection of trauma somatic, eastern, ritual, and western medicine by working in groups and one-on-one with people to regulate their nervous systems and find their personal truth. The scope of my practice bridges body, energy, mind, emotions, and soul work.

Senior RMT, Somatic Informed Trauma Therapist, Yoga Therapist, Ayurvedic Practitioner, Shamanic Practitioner, Thai Therapist, Coach, Mentor, and Guide

In addition, she is a passionate Mutlipotentialite, Entrepreneur, Curious Rebel, Spiritual Adventurer, Transformation Leader, Shamanic practitioner, and the creator of Vedic Smudge.

Her mission is to inspire curiosity in the world. Through embodied experimental exploration with a focus on the ceremony, ritual, indigenous practices, alternative healing /health, massage, yoga, spirituality, meditation, and mystic and esoteric explorations. She also teaches and hosts retreats, and more.

Mandi Mack

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