Glutes exercise/activation

[Bonfire23]

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
So I do a barre class where everyone is "owww my bum" and I'm 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...

Squats. I hate them but they work.

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

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

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

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

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

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.

Try these workouts on YouTube

Lucy Wyndham Read: Thighs & Glutes

Caroline Girvan: any of her glutes workouts, e.g.

Reading rough the replies now
The barre I do is clamshells, leg lifts, that kind of thing

Hiya office job here, am 43

It tooks me NINE weeks of squats, RDLs, hip thrusts to feel my glutes. NINE weeks. It 's like they were very well hidden. The best one is RDL IMHO but I had to stick with something like the bar plus 20kg and really focus on the technique and mind muscle connection. I add like 2.5kg a time.

I still lose it sometimes but I can see that my bottom is getting rounder.

Should add that is three times a week.

What about focussing on one-legged work eg one-legged RDL; one-legged glute bridges (killer), and getting into pistol squats.

I'm rehabbing a bit of a tor knee cartilage and my physio is gradually getting me back to stuff, starting with lots of one-legged stuff. Although not pistol squats as I can't take my knee past 90 degrees or even squat to parallel thighs (ie competition depth), and I normally have a very deep squat.

(Envious of 130 DL - my 1RM is 100, and at almost 65, I'm not sure it'll get higher).

Also, my physio says that everyone's glutes tend to be weaker than the call we make on them. And that we all need to do some conditioning work which is directed specifically to glutes.

Oh, another one that's really hard: get a plyo box in the gym (or a firm chair at home) and go from sitting to standing using only one leg. Sit, raise one leg, then stand, using only the other leg. Burn.

I'll give those a go, I've been doing kickstand RDL so one leg back
My core and glutes were so affected with the op in 2017 and I did rehab for ages
Now I've started strength training again it's amplified how much sitting down all day affects it!

Mind/Muscle connection is crucial, I find, in glute movements. I train glutes weekly and have done for years. Some sessions, I feel nothing and some I am in agony for days afterwards. The difference, for me, 100% of the time is my mental connection. To get the most out of the exercise, I visualise the muscle movement and slow things down. It makes for a more draining session which is why I'm sometimes unsuccessful but its definitely worth a try.

Also, foot position is important for engaging glutes and finding the correct ROM for your body type; its not 'one size fits all' when it comes to glutes. Trial and error and focus!

This is me. Literally, the muscle in the back of my leg blocks any strain going to my glute. I live up three flights of stairs and carry groceries up most days, but my arse is like porridge.

Literally, the muscle in the back of my leg blocks any strain going to my glute

Yes, my hamstrings are very strong and quite flexible (can put my hands flat on the floor in a forward fold with pulled up legs). My glutes are pretty good too (I can back squat equivalent to my bodyweight). But ...

I'd second what @2PintsOfCidernaBagofCrisps says about mind-muscle connection. I was having a sports massage a while back, for my lower back & back of my hips, as they get very tight from sitting at my desk for 10 hours a day, and the therapist had me do some simple heels to butt movements while lying on my front. She noted that if I didn't think about it, my hamstring was firing up & doing all the work, so she took me through keeping the hammies relaxed and using my glute to raise my calf & heel to my butt.

It was fascinating!

I was in the gym today and tried doing an RDL with my heels on two weight plates. I felt the glutes more and looked it up - it creates a greater range of movement i.e. distance to floor so the glutes work longer. I have slightly longer legs in proportion to my torso so maybe is a factor.

I also think doing something daily is good - I ran yesterday and I am sure that helped keep them switched on.

My hamstrings are ridiculously prominent, like I remember a boyfriend at Uni saying "you do nothing but horse ride why are they so huge, it's not fair"
I'll keep plodding on

Op-what level was your disk bulge? Was it on one side only? Did you lose sensation in the glutes/glute bulk following your protrusion?

L5/S1, 15mm herniation with cauda equina, right side. Lost all sensation in leg and foot prior to op, 5hr discectomy and laminectomy

And some lovely MRI pics!l

With that history I would try a session or two with a physio who should be able to help you engage the glutes in a way that won't worsen your back. It's very common for our bodies to over or underuse one part of the body to work round other issues, so attempts to fix the obvious issue can cause problems elsewhere. Consulting an expert who understands the whole chain of motion can be hugely valuable.

Already done
I paid for private PT after the op as I didn't get any NHS physio and then 8 sessions rehab with a PT
TBH I'm probably expecting a lot having gone from being unable to feel my leg or walk to demanding my glutes start working
I'll follow some of the ideas on here and keep going for say 6 months and if no luck then I'll have a look at more physio

They've said my recovery had been exceptional as I was so stubborn and determined to be back on a horse (8 weeks post op) and I was able to run briefly 6 months after

I'm the same OP. I have a Peloton and the instructors often say that riding out of the saddle should engage the glutes, but I don't feel any benefit from it. (just makes my heart rate higher )

In that case good luck with your recovery. In the meantime you might have a look at James Dunne's youtube channel; he has several videos with exercises aimed at glute activation. He is quite specific about which of the glutes he is targeting and how to make sure you're using glutes rather than other muscles so this might help.