The glutes are crucial for nearly every movement we make. These powerful muscles help with hip extension, leg abduction, and knee stabilization, and they play a huge role in your overall strength and mobility. Unfortunately, many people experience “glute amnesia,” where their glutes become inactive and fail to function properly, leading to pain and instability, particularly in the lower back, hips, and knees.

Luckily, it’s possible to revive your glutes and improve their functionality. In this article, I’ll explain how to recognize when your glutes aren’t working as they should, and I’ll introduce a three-phase program to help you strengthen them, fix glute amnesia, and improve your overall fitness and posture.

What is Glute Amnesia?

Glute amnesia occurs when your glutes fail to engage properly, often due to prolonged inactivity, sedentary behavior, or injury. This condition can result in a variety of issues such as lower back pain, hip instability, tight hip flexors, knee pain, and more. When the glutes are not activated, other muscles, such as the lower back and quads, compensate, leading to imbalances and discomfort.

If you’ve noticed a “flat” appearance in your glutes or a tapering shape that looks like an upside-down heart, this could be a sign that your glutes aren’t working as they should. When glutes are healthy, they should have a fuller, rounder shape that provides a solid base for all your movements.

How to Improve Your Glutes: The 3-Phase Program

It’s time to wake up those glutes and get them functioning properly again. Below is a step-by-step program designed to re-engage your glutes and build strength. Follow this program at your own pace, and be consistent—over time, your glutes will be working at full capacity.

Phase 1: Foundation Phase

Start with these basic exercises. Perform each one back-to-back in the order listed, completing the prescribed reps and tempo. Repeat the circuit 2-3 times per day, with breaks between rounds.

1. Clamshells

• 10 reps per side
• 10-second hold at the top of each rep

2. Glute Bridges

• 10 reps
• 3-second concentric (lifting), 10-second hold at the top, 3-second eccentric (lowering)

3. Single Leg ABCs

• Trace the alphabet with your foot while keeping your knee straight
• Switch legs after finishing the alphabet

Once these exercises feel comfortable, move on to Phase 2.

Phase 2: Strength Phase

This phase will add more resistance and intensity to your exercises, pushing your glutes to perform at a higher level.

1. Banded Clamshells

• 10 reps per side
• 10-second hold at the top

2. Hip Thrusters

• 10 reps
• 4-second concentric, 4-second hold at the top, 4-second eccentric

3. Small Squats

• 10 reps
• 4-second eccentric (lowering), 4-second concentric (rising)

Once you can perform these exercises with good form and without difficulty, move on to Phase 3.

Phase 3: Advanced Strength Phase

This phase will further challenge your glutes by incorporating more dynamic movements and unilateral exercises to enhance balance, coordination, and overall strength.

1. Ball-Resisted Single Leg Stands & Squats

• 10 reps per leg
• 4-second eccentric, 4-second concentric

2. Single Leg Hip Thrusters

• 10 reps per leg
• 4-second concentric, 4-second hold at the top, 4-second eccentric

Moving Beyond the Glute Program

The progression through these phases will take time, so don’t rush it. Consistency is key. Once you’ve mastered the three phases and feel confident in your glute function, you can start incorporating exercises like squats, deadlifts, step-ups, and loaded carries into your routine. These exercises will further develop your glutes and enhance overall strength.

However, even once you’ve moved on to more complex exercises, it’s important to continue practicing glute-focused movements like hip thrusters, glute bridges, and single-leg squats to keep your glutes strong and engaged. With regular maintenance, your glutes will continue to function well and look great, contributing to a healthier, more active lifestyle.

Stick with this program, stay consistent, and soon you’ll see noticeable improvements in your glute strength and overall movement efficiency!