We stretch them, we squat them, we foam-roll them into submission. But what if your glutes have been trying to communicate with you all along?
As a physical therapist, I can tell you: your glutes are speaking volumes—in every ache, imbalance, and compensation pattern your body has adopted. The problem? Most of us just aren’t listening.
Let’s decode the secret language of the glutes and figure out what yours are trying to tell you.
1️⃣ “I’m Off the Clock (and That’s a Problem).”
Let’s be honest—many of us have lazy glutes. Not because we’re lazy, but because modern life has us sitting for hours on end. Over time, this leads to gluteal amnesia, where the muscles literally “turn off” and stop activating properly.
What to look for:
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You barely feel your glutes during squats or bridges
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Your hamstrings or low back take over during leg work
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Flat butt appearance despite working out
🛠️ Fix it: Start with isolated glute activation drills like clamshells, bridges, and standing kickbacks before loading up your lifts.
2️⃣ “Your Back Hurts Because I’m Not Doing My Job.”
One of the most overlooked causes of low back pain is gluteal weakness or inhibition. The glutes are supposed to stabilize your pelvis and absorb force. When they’re underperforming, the low back becomes the overachiever—and overworked.
What to look for:
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Tight or achy lumbar spine, especially after prolonged standing
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Arching your back to compensate during lunges or deadlifts
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“Feeling it” in the back instead of the butt during exercises
🛠️ Fix it: Strengthen your glute max and med with controlled, pelvis-neutral movements. And fix your form—especially in standing exercises.
3️⃣ “Your Knees Are Taking the Fall for Me.”
Weak or uncoordinated glutes—especially glute medius—can cause your knees to collapse inward (valgus) during walking, squatting, or even just standing. Over time, this stresses the knees and ankles, setting you up for pain or injury.
What to look for:
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Knee pain with stairs, running, or after workouts
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Your knees cave inward during squats or lunges
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Frequent ankle sprains or hip tightness
🛠️ Fix it: Add lateral band walks, single-leg bridges, and side-lying leg raises to your routine. Think of training in 3D, not just front-to-back.
4️⃣ “You’re Stretching Me When You Should Be Strengthening Me.”
That tight glute feeling? It might not be true tightness—it might be weakness and instability. Muscles often “guard” and feel tight when they’re overworked or under-supported, especially if nearby stabilizers (like the core or deep hip rotators) aren’t pulling their weight.
What to look for:
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Chronic glute tightness despite stretching or rolling
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Piriformis syndrome-like symptoms
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Discomfort when sitting too long or transitioning positions
🛠️ Fix it: Swap static stretching for isometric glute holds, eccentric loading, and deep hip rotator strengthening.
5️⃣ “You’re Focused on Looks. I’m Focused on Function.”
Glute training isn’t just about the “peach aesthetic.” The glutes are power generators, shock absorbers, and dynamic stabilizers. When they’re functioning properly, they improve everything from balance and running performance to posture and pelvic health.
What to look for:
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Poor balance or trunk control
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Hip pain during workouts
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Fatigue in the wrong places (quads, calves, spine)
🛠️ Fix it: Train with purpose. Think quality over quantity, and always connect with your glutes during movement.
🎯 Final Thoughts
Your glutes are always trying to communicate with you—through compensation, pain, posture, and performance. The more you tune in, the better your results.
And remember: glute training isn’t just for aesthetics. It’s for movement longevity, injury prevention, and feeling powerful in your body—at any age.
👉 Want a free “Glute Activation Cheat Sheet” PDF?
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