Functional exercises such as squats, lunges, and deadlifts are promoted and performed in most exercise routines.  The glutes are KING and these advanced exercises will improve glute function.  Well this is an assumption we make, because most of us are weak in the glutes or even worse inhibited (An inhibited muscle is one that does not activate or contract effectively).  If our glutes are inhibited or weak, these advanced exercises may not be improving our function.  Do not get me wrong, ALL my clients perform squats, lunges, and deadlifts.  But, glute function and activation are critical.  If the glute is not working the way it should then other areas need to take on the load.  It may be your quad, hip flexors, or low back.  Regardless, we need to ensure the KING is working properly.

Going back to the foundation of glute strengthening and activation, we need to focus more on bridging exercises.  Lay flat on your back, bend your knees so your feet are flat on the floor, your feet are positioned directly below your knees, squeeze your glutes (yes you need to think about this), then when the KING is fully contracted lift your hips up toward the ceiling.  You can hold this at the top for a time period or you can repeat up and down for repetitions.

The KING is not dead and we must continue working on your foundation.  If you are weak or inhibited in your glutes, doing advanced glute exercises will rarely improve your glute function.  Use bridging exercises to improve strength, muscle activation, and even as part of your warm up to wake this area up.  Focusing on your glutes will help improve function, prevent injury, and maximize your results.