Trouble Keeping Glutes on with Squats? YOU NEED THESE EXERCISES!

Are you doing squats but not able to keep your glutes activated during the movement? Learn how to keep those glutes on with these 4 easy exercises so you can do your workouts safely, tackle all of those heavy-lifting spring projects, or even lift your tired dog into the car after a long hike.
Start with some background on what you need at the base level to maintain glute activation. It all comes down to a healthy pelvic structure. In these exercises, we'll get to glute activation practices, but first, as always, we'll start with building a good foundation.
None of the exercises require special equipment, although a convenient wall for balance can help. The first two exercises build good pelvic strength and structure. The second two exercises practice good activation in the proper activation order. Don't skip the first two-they're useful beyond just getting the glutes working!
This video exists because someone asked us a question about his glutes not activating while he practiced his squats. If you have questions, ask! That's how we know what content to create that directly solves real-world pain or issues that would someday become pain.
If these exercises feel good, keep at it! It takes time to restructure your body. And then like, subscribe, and tap notify to join the over half a million people who want to learn how to move freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
01:00 - Background
02:35 - Pelvic Floor Activation
03:50 - Pelvic Tilts
07:25 - Study 1
08:38 - Segmental Hip Bridge
11:20 - Psoas Stamps
15:30 - Study 2
16:35 - Routine Summary
17:35 - Next Steps
RESOURCES AND LINKS MENTIONED
Precision Movement Certification Waitlist: www.precisionmovement.coach/c...
3P-roblems of Sitting: Piriformis & Psoas Pain, Poor Posture (get it??): • 3P-roblems of Sitting:...
6 Movements EVERYONE Should Master for Pain-Free Hips: • 6 Movements EVERYONE S...
Study 1 - "Effects of pelvis tilt control using visual biofeedback on gluteus maximus, multifidus, and hamstring activities during three different bridge exercises”: pubmed.ncbi.nlm.nih.gov/38329...
Study 2 - "Activation training facilitates gluteus maximus recruitment during weight-bearing strengthening exercises": pubmed.ncbi.nlm.nih.gov/35189...
Hip Pain Solution: www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[@octoale]

“Put effort on top of intelligence” - Precision Movement 💯

[@edwigcarol4888]

Yep One more: "train what you want, not what you don't want, so in a squat stop at the point where your GM shuts off." Just what the Neuroscientist Dr Brewer said about music rehearsal: do not train your mistakes! The brain learns them as well! Love it ❤

[@PrecisionMovementCoach]

Glad that you appreciate that :)

[@denaroberts5905]

Thank you! This is actually very helpful as I'm rehabbing a glute med. Broke my pelvis and sacrum in several places in a MVA many years ago, and I'm now working hard to reverse the dysfunctional compensation patterns that set in over time and have caused a lot of problems. I have learned the hard way that your body will let you do all of the crazy adventurous things you love to do, but only for so long. You actually CAN drive yourself into the ground by ignoring pain.

[@PrecisionMovementCoach]

So true. Thanks for stopping by and commenting. Keep us posted on your progress :) - Coach Joshua, Team PM

[@ZenExpat-co5dw]

Dr. Eric rocks! Thanks for another great instruction, better than my in-person PT experiences!

[@PrecisionMovementCoach]

Wow thanks :)

[@torinmccabe]

Thanks Coach, your anterior pelvic rotation cue while descending in the squat was absolute gold for me. My pistol squats are finally feeling balanced on left and right sides. And no more left knee pain! At the point where I used to feel knee pain, now I feel my femur rotating in my pelvis to give me more depth based upon your cue. Thanks again!

[@PrecisionMovementCoach]

Wow thanks! We really appreciate you trying it out and commenting. Let us know if you ever need more support :) - Coach Joshua, Team PM

[@gmatchok4602]

Wow, this video helped me because every time I bent over and squated I kept my pelvis in neutral. I thought that is what we did with the stick on the back. This is life changing by allowing the pelvis to tilt.

[@PrecisionMovementCoach]

That is awesome to read! Thanks so much for trying it out and letting us know how it goes :) - Coach Joshua, Team PM

[@ItsChilly-WearMittens]

Could you add pictures of each muscle when you refer to them? I often forget which is which 😂 Great content, as always.

[@PrecisionMovementCoach]

Thanks for the suggestion :)

[@paulwest976]

Thanks Coach, I've been working squats a lot lately and you covered a question that was lingering at the back of my mind but has not been fully expressed. I'm sure this will help! Thanks

[@PrecisionMovementCoach]

You are so welcome and thanks for stopping by. We are here if you ever need more support :) - Coach Joshua, Team PM

[@dawnawerbeski825]

Fantastic instructions- very hard for me to do a squat properly - so great reminders of what to focus on.

[@PrecisionMovementCoach]

Glad you enjoyed it!

[@communication4286]

Thank you. Very clear and useful.🙏

[@PrecisionMovementCoach]

Glad it was helpful!

[@alessandradrm]

Thank you ! Very clear and useful explanation 🙏

[@PrecisionMovementCoach]

Glad it was helpful!

[@juliegustafson5147]

Your videos are just amazing and so extremely helpful!!! I want to thank you for each one!! Specially the one that you helped me with to alternate hamstring activation and glute activation!!! This is helping me so much, to the point now that I can do a glute bridge!!

[@PrecisionMovementCoach]

Happy to help! We are so greatful for your support. Thanks for stopping by and commenting :) - Coach Joshua, Team PM

[@riccardomadini8148]

Thank you very much for the precise directions. Responsive glutes and more stable back

[@PrecisionMovementCoach]

You're so welcome!

[@brinistaco1970]

I will try it. I am pretty sure my glutes are doing nothing or next to nothing when I squat. Maybe doing them wrong. Watched 5 -10 videos on squatting but this one is the first I've heard of this glute issue. Your videos are always so well explained/ Thank you.

[@PrecisionMovementCoach]

Hi and thanks for trying it out. We appreciate you taking the time to watch and comment. Keep us posted on your progress :) - Coach Joshua, Team PM

[@edwigcarol4888]

A major topic for everyone in every movement in one's life. Pelvic awareness, pelvic mobility. So true Very important for elderlies like I too. Gluteus and Psoas are strong muscles, recruit them to make the work of muscles not as strong easier.

[@PrecisionMovementCoach]

True say.

[@maddogshwa]

I squatted today. The only thing I did differently was I added two bridges. I can't believe how noticeable it was even with just and empty 45lb bar.

[@PrecisionMovementCoach]

Great to hear about your squat session! Adding bridges to your routine can indeed enhance glute activation. It's remarkable how such a simple thing can make a noticeable difference, even with just the barbell. Keep up the excellent work! - Coach Joshua, Team PM

[@maddogshwa]

47 with back broken in two places. I do cat cow before squatting and now I know why it helps.

[@PrecisionMovementCoach]

Thanks for sharing that. We are happy that we reached you. Let us know if you have any questions :) - Coach Joshua, Team PM

[@user-ui6zd4rj5k]

Regarding swat instruction- coach E said to focus on anterior pelvic tilt on the descent. I have a wicked ant tilt as my resting posture. Should I emphasize post tilt instead?? Also a pelvi floor physio instructed me on pelvic floor activation- it isn’t simply stopping urine but rather lifting the pelvic floor as if sucking up through a straw. Thanks for all the great work!

[@PrecisionMovementCoach]

Great question. Try to follow the cues and apply them to your capabilities. Everyone is going to be a little different. Practice in front of a camera from different angles, and then consider what Eric is saying in the video to discover what is right for you. Thanks for stopping by and commenting :) - Coach Joshua, Team PM

[@lilekabestofthebest]

Thank you for your knowledge. I have a question, during stand up from the squat I should also activate the same muscles - pelvic floor, glutes max?

[@PrecisionMovementCoach]

They shouldn't turn off!

[@focus-massagebodywork3325]

Will you put these exercises on the ROM Coach as well ?

[@PrecisionMovementCoach]

That is the plan :)

[@01lsw]

When I run, I realised my right knee can raise higher than the left one because both the right TFL and the right quad is sore, (presumably my finding is correct!). This happened after I started to train a faster pace for a 5K race. I wondered if the soreness is related to the psoas issue, i.e. my left psoas is weaker than the right side so the right TFL, hip and quad around those areas are overstrained. Looking forward to your kind advice.

[@PrecisionMovementCoach]

Hi! It is possible that the psoas issue and your soreness are related. There is likely more than one root cause of your issues. The Hip Pain Solution program is a very comprehensive plan that will help you to address multiple root causes of your issue: www.precisionmovement.coach/hip-pain-solution-yt Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM

[@bhavandeepmann5256]

Hi could you make a video about walking in a straight line. I struggle to walk in a straight line. Great videos.

[@PrecisionMovementCoach]

Thanks for the suggestion. Here are some tips in the meantime. You may already be doing some of them: 1. Maintain tall posture and keep your eyes on the horizon (even if you can't see it we are able to "feel" where it is), 2. Swing your arms, 3. Take slightly longer strides than usual, and 4. Move slightly faster than usual. Let us know what you think :) - Coach Joshua, Team PM

[@bhavandeepmann5256]

@@PrecisionMovementCoach also another thing when I’m walking my left foot goes duck footed. How can I minimise this and make it straight?

[@PrecisionMovementCoach]

Check out the first 3 videos here for ideas: www.youtube.com/@PrecisionMovementCoach/search?query=foot :) - Coach Joshua, Team PM

[@amblincork]

Really pleased to find this as am having physio for a knee issue and building up glutes is part of treatment - very well presented video also😊 thanks !

[@PrecisionMovementCoach]

Thank you for your positive comment and we are so happy to hear that you found the video helpful for your knee issue and glute activation. Thanks for trusting us to guide your efforts. Keep up the great work, and if you have any further questions or need additional guidance, feel free to reach out :) - Coach Joshua, Team PM

[@ryukobestwaifu3319]

This is a huge question I'm not sure if you could answer but recently I realized I never used my glutes hamstring and abs when I'm walking or keeping straight posture. I always had tight hamstrings and hip flexors is this normal?

[@PrecisionMovementCoach]

That is not uncommon. Thanks for stopping by and commenting. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@aristeidiskefalogiannis5298]

this comment is not for this video but i seriously gotta ask. i have rounded shoulders on my right side specifically and when i try to pull back my slouders to normal position my clavicle sticks more out (without pain or a pop) and it just makes me wonder if thats normal from some tight muscles and is gonna be fixed if i fix my rounded shoulders or is it a completely different problem i should see oh and to mention that it causes anterior dislocation meaning that it pushes outwards from tha side of the sternum if i try to push my shoulder back and whan i am sleeping on the side it causes pain when i wake up

[@tuercacaso]

Go to the home page of this channel and look up shoulder stuff in the Search for the channel itself. You'll find plenty of things to explore. Good channel, great resources.

[@PrecisionMovementCoach]

Hey! Thanks for reaching out. It's hard to say what the root cause of your issue is from our vantage point. However, these exercises are a great place to start: kzbin.info/www/bejne/iWLVdmxuhJuiibcsi=di-a9suAZzDNUPxy Check it out and let us know how it goes :) - Coach Joshua, Team PM

[@googleuser9888]

How do you know whether your glutes are switching on or not? I do squats but have no idea whether my glutes are firing or not.

[@PrecisionMovementCoach]

Hi! That’s a great question. Start by getting some tactile feedback about your activation level from your fingers. Just reach back and gently press into your glutes while you squat. Try that out and let us know how it goes :) - Coach Joshua, Team PM

[@peterraab3411]

Knee pain while sqauting means weak glute muscles?

[@PrecisionMovementCoach]

Not necessarily but it could be for some. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@beverlyruskus6826]

Add me to the wait list please

[@PrecisionMovementCoach]

You got it! Sign up here: www.precisionmovement.coach/certified/coach1/waitlist/ :) - Coach Joshua, Team PM

[@JamieVegan8]

Thanks Coach E, these are superb glute activation exercises. Glute mastery is needed in calisthenics for static holds such as planche and front lever, both of which are done with PPT, the former with scap protraction and later with scap retraction.

[@PrecisionMovementCoach]

Glad that you think so and well said! Thanks for stopping by and commenting. Let us know if you ever need more assistance :) - Coach Joshua, Team PM