With more people spending long hours seated at desks and lacking regular physical activity, the activation of the gluteal muscles—particularly the gluteus maximus—has significantly declined. This has led to a phenomenon known as “gluteal amnesia”, where the glute muscles essentially "forget" how to function properly due to prolonged inactivity. Gluteal amnesia impairs muscle function and strength, diminishing performance during movement. This condition not only affects posture and movement efficiency but may also lead to various health issues such as lower back pain, poor posture, and muscular imbalances in the lower body. So, how can we reactivate these dormant glutes?

1. Glute Bridge

The glute bridge is a classic exercise that effectively activates the gluteus maximus and helps correct muscle imbalances caused by prolonged sitting. It strengthens the glutes and improves lumbar spine stability, potentially alleviating lower back pain associated with glute dysfunction.

How to Perform:

Lie on a yoga mat with knees bent, feet flat on the floor, and arms resting at your sides.

Engage your core and lift your hips off the ground until your knees, hips, and shoulders form a straight line.

Hold this position for 2–3 seconds, ensuring the glutes are doing the work (not the lower back or quads).

Slowly lower your hips back to the ground.

Training Tip: Perform 12–15 repetitions per set for 3 sets. Beginners can start with fewer reps and gradually increase.

Why It Works:

The glute bridge re-engages the gluteus maximus, helping it resume its role in everyday movements like walking, running, and squatting. It’s especially effective for people whose glutes have become inactive due to extended sitting.

2. Bird Dog

The bird dog is a full-body exercise that activates the glutes, core, and lower limb muscles. It not only enhances glute activation but also improves balance and stability, helping reduce discomfort in the lower back caused by prolonged sitting.

How to Execute the Exercise：

Assume a quadruped position: Place your hands on the floor, positioning them shoulder-width apart. Then, position your knees on the floor, with a hip-width separation between them.

Activate your core muscles and ensure your spine remains in a neutral alignment. Avoid arching or rounding your back, as this can lead to improper form and potential strain.

In one smooth motion, extend your right arm straight forward and your left leg straight back at the same time. Make sure that both your extended arm and leg are in a straight line, maintaining proper alignment throughout the movement.

Hold this extended position for a duration of 2–3 seconds. During this hold, concentrate on engaging your gluteal muscles and core, as this will enhance the effectiveness of the exercise.

After the hold, carefully return to the initial starting position. Then, repeat the entire sequence on the opposite side, extending your left arm forward and your right leg back.

Why It Works:

The bird dog exercise not only works to tone and build the gluteal and back muscles but also significantly improves core stability.It also activates deep muscle groups that often become stiff or underused due to sitting, supporting muscle function recovery.

3. Lunge

The lunge is a compound, multi-joint exercise that deeply engages the gluteus maximus, quadriceps, and hamstrings. It is a powerful movement for activating and strengthening the glutes, improving lower-body coordination and stability.

How to Perform:

Step forward with one leg, bending the front knee to 90 degrees; the back knee should lower toward the ground without touching it.

Keep your torso upright and core engaged, ensuring the front knee doesn’t extend past the toes.

Repeat on the other side.

Training Tip: Perform 10–12 repetitions per side for 3 sets.

Why It Works:

Lunges target the gluteus maximus and other major leg muscles, helping restore strength, shape, and coordination in the lower body. For individuals experiencing glute inactivity due to sitting, lunges are an excellent corrective exercise.

Conclusion

Prolonged sitting is a common aspect of modern work and life, but it often leads to decreased glute activation and a host of physical problems—such as back pain, poor posture, and lower limb fatigue. Fortunately, with a few simple and effective exercises, sedentary individuals can reawaken their glutes and restore proper muscle function. The glute bridge, bird dog, and lunge are particularly beneficial for this purpose, helping to activate and strengthen the gluteus maximus, improve core stability, and reduce strain on the lower back.