In general, the step-up exercise and its variations present the highest levels of GMax activation (>100% of MVIC) followed by several loaded exercises and its variations, such as deadlifts, hip thrusts, lunges, and squats, that presented a very high level of GMax activation (>60% of 1RM).
So why are my glutes not activating? There are multiple reasons for the lack of glute activation. The most common cause for weakness is the lack of activity or sedentary lifestyle. Reciprocal inhibition occurs when tightness in one muscle creates length in the muscle on the opposite side of the joint.
There are several reasons why your glutes may not be firing sufficiently. The first reason is a lack of muscle recruitment. A common pattern of imbalances that we regularly see at BIM is tightness in the back extensor and the hip flexor musculature, coupled with deep abdominal and gluteal muscle group weaknesses.
Dormant butt syndrome aka lazy butt, basically means your glute muscles have forgotten what to do and are not activating properly or 'firing up' as it's often referred to. A common cause of this is sitting at a desk for prolonged periods of time which causes the hip flexors to tighten and the glutes to become weak.
Glute growth generally takes 6-8 weeks to see noticeable changes, however, some individuals may find it takes 10-12 weeks based on diet, training, and body type. When trying to grow your glutes faster, you should train them multiple times a week (2-3X) and make sure you are eating enough calories to build muscle.
Perform daily glute activation.
Bodyweight bridges, single-leg bridges, single-leg Romanian deadlifts with bodyweight, lunge holds, squat holds, glute extensions, and even something as simple as an eyes-closed single-leg stand is all it takes to wake up the glutes. Take five minutes daily to work on these drills.
This is pretty normal, because most of us have slight muscular imbalances in our bodies, like overworked quads (aka thigh muscles) and under-worked abdominal muscles. Either of those things could lead you to feel a squat in your quads and your lower back, rather than your glutes.
How do I know if my glutes are activated? If your glutes are activated, you should be able to feel that they are contracting. When you start doing gym-based glute exercises like squats you may feel more of the load being carried by your quads, hamstrings or lower back.
Gluteus Medius Trigger Points
There are three main trigger point areas in the muscle that generally refer pain to the low back, across the ilium, to the sacrum, and the lateral/posteior buttock. Gluteus minimus trigger points are a common cause of low back pain, and they can also cause sacroiliac pain and lumbar pain.
Researchers found that those who performed gluteal squeezes increased their hip extension—or glute—strength by 16 percent compared to an 11 percent increase in those who performed glute bridges. Gluteal girth also increased in the group who performed gluteal squeezes.
How often should you train the glutes for maximum results? The short answer is 2-6 times per week. The long answer requires you to read on, as there are variables you will need to adjust in order to optimize your recovery and ability to train effectively at a given frequency.
Walking activates the glutes at 20 to 40 percent of their maximum contraction, says John Willson, Ph. D., an associate professor of physical therapy at East Carolina University.
Regular ol' walking does work your glutes (along with your hamstrings, quads, calves, and core), but certain tweaks to your form or technique can give your glutes muscles some extra love.