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...

Interesting!

Just watched 2 of James Dunne's videos. Excellent explanations and very clear instructions/demonstrations!

I find doing back extensions are the thing that's done it best for me.
Really focusing on the glute muscles.
The other one is the butterfly flute bridge

Split squats?

I do that exact one! It does help

A couple of articles that would explain it better than I would.

4 Reasons Why You Can't Activate Your Glutes | Balance In Motion (balancemotion.com)

This one is for squats (I use to powerlift, but not anymore and have switched squats to step ups to suit my body better)
Can't Feel Your Glutes While Squatting? Try These 9 Tips | PowerliftingTechnique.com

The Jane Fonda Experiment - Bret Contreras

10 Best Glute Activation Exercises (Video) | Nourish Move Love

Thanks,@Mouse82 - this is all good stuff. I realise that I have actually been doing most of these exercises already........ but not with 135 lb LOL... I guess I'll just have to do more of them and up the weights!