If you’ve spent any time in the fitness/physical therapy world, you’ve probably heard the term “gluteal amnesia.” It’s often used to describe a condition where the glutes supposedly forget how to activate due to prolonged sitting, poor posture, or improper movement patterns. The idea that muscles can somehow forget how to work has taken on a life of its own, but the truth is much simpler: your glutes aren’t asleep or amnesiac—they’re just weak from disuse.
The Myth of Gluteal Amnesia
The term “gluteal amnesia” was popularized by strength coach Dr. Stuart McGill, and while it serves as an easy way to describe the issue, it’s often misunderstood. The gluteus maximus, medius, and minimus are major muscles responsible for hip extension, stabilization, and movement efficiency. While prolonged sitting and inactivity can lead to suboptimal glute function, the idea that they somehow stop working entirely is a misunderstanding of how the body functions.
Unlike nerve damage or a medical condition that causes true muscular atrophy or paralysis, gluteal “inhibition” is more about weakness than an inability to activate. The neuromuscular system doesn’t simply forget how to fire; rather, it adapts to the demands (or lack thereof) placed on it. If you’re not engaging your glutes regularly, they become weaker and less responsive, but they can always be retrained.
Why Do Glutes Become Weak?
Several factors contribute to weak or underactive glutes:
- Prolonged Sitting – Sitting for extended periods shortens the hip flexors, which can lead to an imbalance where the hip flexors become dominant and the glutes become less engaged.
- Poor Movement Patterns – If you’re relying on your lower back or hamstrings to complete movements that should primarily engage the glutes (e.g., squats or deadlifts), your glutes aren’t working as effectively as they should.
- Lack of Strength Training – Without targeted glute exercises, these muscles don’t receive enough stimulus to remain strong and functional.
- Compensatory Mechanisms – When other muscles, such as the lower back or quads, take over due to weak glutes, the body reinforces these faulty patterns over time.
Signs That Your Glutes Are Weak
Rather than worrying about whether your glutes have entered some sort of hibernation state, consider whether you have symptoms of weakness:
- Lower back pain – Weak glutes force the lower back to compensate during movements like lifting or standing.
- Knee pain – The glutes play a significant role in stabilizing the knee; weak glutes can contribute to misalignment and increased stress on the joint.
- Hip tightness – Tight hip flexors are often a sign that the glutes aren’t pulling their weight in movement patterns.
- Poor athletic performance – If your jumps feel weak or your sprint speed has decreased, your glutes may not be firing effectively due to weakness rather than inhibition.
How to “Wake Up” Your Glutes (AKA Strengthen Them)
Rather than searching for mystical activation drills, focus on rebuilding strength and proper movement mechanics. Here are some steps to effectively strengthen your glutes:
1. Mind-Muscle Connection & Activation Exercises
Before jumping into heavy lifting, it’s important to establish a strong mind-muscle connection. The goal isn’t just to move weight but to ensure that the glutes are actively engaging.
- Glute Bridges – A simple movement to engage the glutes and build awareness.
- Clamshells – Helps activate the glute medius for better stability.
- Banded Side Walks – Strengthens the abductors and reinforces proper knee alignment.
- Quadruped Hip Extensions (Donkey Kicks) – A controlled movement to engage the glute max without compensation.
2. Progressive Strength Training
Once activation is established, it’s time to load the muscles effectively.
- Hip Thrusts – One of the best exercises for targeting the glute max.
- Deadlifts (Romanian and Conventional) – Develops posterior chain strength while forcing glute engagement.
- Bulgarian Split Squats – Excellent for single-leg strength and glute development.
- Step-Ups – A great functional movement that requires full glute activation.
3. Correcting Movement Patterns
Many people have faulty movement mechanics that prevent proper glute activation. Focus on:
- Hip Hinging – Learning to properly hinge at the hips (as in a deadlift) ensures the glutes are utilized rather than the lower back taking over.
- Knee Tracking – Ensuring your knees don’t cave inward during squats and lunges to optimize glute medius function.
- Pelvic Positioning – Avoid excessive anterior pelvic tilt, which can lead to poor glute engagement.
Do You Need Activation Drills Forever?
While glute activation drills are useful for retraining movement patterns, they shouldn’t replace progressive strength training. Once you’ve established proper glute function, continue focusing on building strength rather than constantly “activating” the muscles.
Final Thoughts
Your glutes aren’t asleep—they’re just weak. The good news? Weakness can be fixed. Instead of worrying about mythical muscle amnesia, prioritize strengthening your glutes through targeted resistance training and proper movement mechanics. With consistency, you’ll improve posture, reduce pain, and enhance athletic performance without ever worrying about whether your glutes have forgotten how to work.
About the Author
Dennis was born and raised in Cincinnati and went to the University of Cincinnati for health promotion and education, focusing on fitness for his undergraduate degree. Following completion of his undergraduate studies, he then went on to the University of Dayton and received his Doctorate of Physical Therapy.