Are Your Glutes Actually "Weak", or Just Deactivated?
Key insights: 60-second read
- Weakness has a cause - Traditional glute exercises strengthen muscles but often overlook why they became weak in the first place.
- The hidden dysfunction - Factors like restricted spinal mobility and daily postures can inhibit glute function. Addressing these can be a game-changer.
- Test before you train - A simple glute strength test before and after mobility work can show you the immediate impact of releasing restrictions.
- Local + telehealth support - For persistent issues, a personalised assessment in Port Macquarie or via video can help identify the root cause.
Are you someone who identifies as having a weak glute or glutes? It's a common observation, and traditionally in Physiotherapy, we would assess for glute weakness and then work hard to build a program that progressively strengthens those areas.
We might get you doing clams, sidelying hip abductions, banded crab walks, fire-hydrants, step ups, lunges, squats, and so on. But, while these exercises are a great way to strengthen weak glute muscles, they don't really address any of the reasons behind why gluteal muscles become weaker in the first place.
And here's where I come in. As a Physio who's really passionate about understanding why things happen, I've spent the best part of the last 20 years trying to solve these additional mysteries. In this post and the video below, I highlight what I've come to understand causes gluteal muscles to weaken. If you can go after this relatively hidden dysfunction as well as strengthening those weak glutes, we may finally be able to start having a conversation about what eliminating gluteal weakness may look like.
On this page
1. Video: Understanding What Causes Glute Weakness
In this video, I walk you through a simple pre-exercise glute strength test and demonstrate how addressing low back mobility can have an immediate impact on glute function. It's a practical look at going beyond just strengthening.
2. Video Timestamps
Use these timestamps to navigate to key sections of the video:
- 0:00 - Intro
- 0:39 - Pre-Exercise Glute Strength Test
- 2:48 - Low Back Mobility with a Foam Roller + Re-Test
- 8:13 - Importance of Daily Postures
3. The Hidden Dysfunction: Why Glutes Stop Working
So, what are these hidden factors that can cause gluteal muscles to weaken? It often comes down to inhibition. When certain areas of the body are tight, restricted, or sending pain signals, they can neurologically "turn down" the signal to the glutes, a phenomenon sometimes called reciprocal inhibition or arthrogenic muscle inhibition. Common contributors include:
- Restricted spinal mobility: A stiff lower back or thoracic spine can alter the mechanics of the entire posterior chain.
- Tight hip flexors: As we discussed in the couch stretch post, tight hip flexors can inhibit glute function.
- Prolonged postures: Sitting for long periods places the glutes in a lengthened, inactive position, teaching the nervous system to "forget" how to engage them effectively.
This is why a test-retest approach, as shown in the video, can be so revealing. By addressing a restriction (like low back stiffness) and immediately re-testing glute strength, you can sometimes see a significant improvement in activation. It highlights that the weakness wasn't just about muscle size, but about the nervous system's ability to access it.
4. Helpful Equipment For This Video
To work on some of these mobility restrictions, a few simple tools can be useful:
- Lacrosse Ball - Great for pinpoint release work.
- Peanut Massage Ball - Ideal for working along the spine.
** Please note the above are Affiliate Links from which I may earn a small commission upon purchase at no added expense to you.
I genuinely hope this article and video offer a fresh perspective—or at least one useful takeaway. If you have a different issue, or simply want to learn more about how your body moves, head over to the Your Wellness Nerd YouTube channel. Subscribe if you feel inclined, and let me know in the comments what you'd like me to cover next.
– Grant
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Frequently Asked Questions
Why do my glutes feel weak even though I train them?
This is a common frustration. If you're training them but they still feel inactive, it may be due to neural inhibition. Tight hip flexors, a stiff lower back, or even poor pelvic position can send signals that "turn off" the glutes. Addressing these upstream factors is often key.
Can tight hip flexors really make my glutes weak?
Yes, this is a concept known as reciprocal inhibition. When a muscle (like the hip flexor) is tight, it can send a signal to its opposing muscle (the glute) to relax and switch off. Releasing the hip flexors can sometimes allow the glutes to "wake up" and function more effectively.
How does sitting all day affect my glutes?
Prolonged sitting places the gluteal muscles in a lengthened, inactive position for hours. Over time, this can lead to a phenomenon sometimes called "gluteal amnesia," where the nervous system becomes less efficient at activating these muscles, even when you stand up.
What is the best exercise for glute weakness?
There isn't one single "best" exercise, as it depends on the individual. However, a combination of mobility work to address inhibition (like in the video) followed by foundational strengthening exercises (like bridges, clamshells, or squats) performed with good form tends to be a very effective approach.
One profound insight from this post
"Glute weakness isn't always about muscle size or strength. It can be about inhibition. By addressing restrictions in the spine or hips, you can sometimes 'unlock' glute function immediately, without any direct strengthening."
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or hasn't responded to standard treatment, you may benefit from a broader approach. Learn more about our physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
