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Original poster

Glutes exercise/activation

32 replies

Bonfire23 · 13/08/2023 12:43

Not new to exercise, I've done it on and off for years and used to lift fairly heavy (DL 130kg) before I randomly herniated a disc and had spinal surgery

I can't feel my glutes Blush
So I do a barre class where everyone is "owww my bum" and I'm Confused my outer hip will burn and my hamstring cramps
Just done a 20 min glutes and lower body workout and nothing in my glutes at all

How can I help them?! I work sitting down all day and after my op I know they're weak but I can't even activate them as such. I wanted to protect my lower back which means stronger glutes...

OP posts:
newusern1 · 13/08/2023 13:01

I think you have to start small. After breaking my leg and an op my flutes were very weak. I think the thing where I started to be able to feel them again was when I really concentrated on contracting them and doing small leg rises laying on my tummy. Think really small movements to start with and contract them. Also do isometric exercises. You’re probably compensating with other muscles currently. Also do clamshells.

bunhead1979 · 13/08/2023 13:00

I’m hypermobile and have the same problem, so difficult to involve my glutes in anything! Will be keeping an eye on this thread.

oliviabonnet · 13/08/2023 12:58

I do glute exercises to help with my knees (running and ballet combo sometimes takes its toll). It sounds silly possibly, but I do some of those ' 5 minute butt lift' exercises, not for a lift but they really work on activating and strengthening the glutes. I have them on my bookmarks so can't access now.

This is one I do regularly, Caroline Girvan. Sometimes with ankle weights!

m.youtube.com/watch?v=dSOvRW-llj8

Original poster
Bonfire23 · 13/08/2023 12:53

Should probably add what I do
I'm 18 months into owning a peloton so I've been doing spin for that time
Started barre with peloton about 8 months ago and weights again about 6 months ago

OP posts:
Allsweep · 13/08/2023 12:52

It takes time. It took me a year into exercising before I started to be able to feel them

Original poster
Bonfire23 · 13/08/2023 12:51

I do squats and nothing
Today I did RDL, kickstand DL, squats, hip bridges and lateral squats
Glutes? Nothing Confused

OP posts:
Perfectlystill · 13/08/2023 12:48

Squats. I hate them but they work.

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