How to fix glute imbalances
Are Your Glutes Sleeping on the Job? A Simple Morning Routine to Wake Them Up
When we think of the buttocks, we often think of appearance—but beneath the surface lies one of the most important muscle groups in your body: the glutes. Made up of fat and muscle, your glutes—particularly the gluteus maximus, gluteus medius, and gluteus minimus—are essential for stability, movement, and posture.
Yet despite being the largest muscle group in the body, they’re frequently underused and under-activated. In my clinical practice, I often see clients with “glutes that aren’t firing,” and this can lead to a cascade of issues:
Chronically tight IT bands
Ineffective foam rolling or stretching routines
Inner knee pain that doesn’t respond to treatment
Most knee pain isn’t just about the knee—it’s often the result of poor hip mechanics and weak glute stabilization. When your glutes aren’t doing their job, other parts of the body are forced to compensate, creating imbalance, tension, and discomfort.
Try This: The Morning Glute Wake-Up Call
Here’s a simple daily exercise to help activate your glutes—especially the often-neglected glute medius—and start correcting compensation patterns.
Step 1: The Butt Bump (Do This First Thing in the Morning)
Stand one foot-length away from a wall.
Slowly lower into a squat until your butt just bumps the wall.
At a painfully slow pace, return to standing.
Repeat 5 times, focusing on the sensation in your upper glutes.
It may feel cranky—that’s a good sign they’re waking up.
Step 2: The Conscious Sit-to-Stand
Find a chair and sit down slowly and mindfully, activating your glutes as you lower.
Pause, then stand back up even more slowly.
Repeat this whenever you transition from sitting to standing throughout the day.
This mini-routine helps your glutes “switch on” at the beginning of the day, and with continued awareness, keeps them engaged throughout your daily movements. It’s a form of built-in rehab that requires no extra time—just mindfulness and consistency.
Why This Works
The glute medius, in particular, plays a major role in pelvic stability and hip alignment. Activating it first thing in the morning helps:
Improve posture
Reduce strain on the knees and lower back
Re-train your body to use the correct muscles for everyday movements
By reconnecting to your glutes multiple times a day, you begin to retrain your movement patterns—leading to less pain, better alignment, and more ease in your body.
Have you tried this glute activation routine? I’d love to hear how it feels for you—drop your experience in the comments below!
