The Truth About Waking Up Your Glutes | What Runners Get Wrong About Glute Activation From a PT

Runners hear a lot about their glutes. Whether it’s injury prevention, running form, or getting stronger, it seems like every conversation eventually comes back to glute activation.

But what does that actually mean? And do you really need to spend 20 minutes doing band walks back and forth before every run?

We sat down with Dr. Gaby Go, DPT, to talk about what glute activation really is, some of the biggest myths surrounding it, and why strong glutes are important for runners.

While we can probably write a super-long article about this topic, we’re going to keep it brief here. But you can head over to the Tread Lightly Running Podcast to listen to the full episode with Dr. Gaby Go, DPT.

What Does Glute Activation Actually Mean?

If you’ve been told that your glutes aren’t firing, don’t panic. The reality is a lot less dramatic than it sounds.

During our chat with Dr. Gay, she explained that unless there’s a true neurological issue, your glutes are working. Otherwise, you wouldn’t be able to walk, climb stairs, stand up from a chair, or head out for a run.

So, where did the term glute activation come from?

According to Dr. Gaby, it likely started as a simple way to describe weak glutes or movement patterns in which other muscles take on more of the workload.

Over time, that message got twisted into the idea that your glutes are somehow asleep and need to be turned on before you can go run.

In reality, glute activation is less about waking up your glutes and more about helping them do their part.

Running is a team effort, and your glutes work alongside your hamstrings, quads, calves, hip flexors, and plenty of other muscles to keep you moving forward.

Don’t overthink it. If you’re constantly focused on squeezing your glutes while you run, you may actually make your stride less efficient.

The takeaway here? Your glutes are already doing their job. It’s just a matter of whether it’s 20% or 100%.

Signs and Symptoms of Underactive or Weak Glutes

One of the biggest myths in running is that your glutes are somehow “turned off”.

The bigger question is whether they’re contributing as much as they should, or if other muscles are stepping in to do most of the work.

A few signs that your glutes may not be pulling their fair share include:

• You feel the exercises mostly in your hamstrings rather than your glutes.
• Your hamstrings cramp during glute-focused exercises like glute bridges (ouch, this is the worst feeling!)
• You notice a hip drop when you’re running.
• Your knee tends to collapse inward during movement.
• You overstride while running.
• Your cadence is on the lower side.

One thing Dr. Gaby often looks at during an assessment is which muscles take over during certain exercises.

For example, she’ll have runners perform a single-leg glute bridge and ask a simple question, “What muscles do you feel working?”

Ideally, the glutes should be doing most of the work. But if a runner immediately points to their hamstrings or says their hamstring is starting to cramp, it may be a sign that other muscles are compensating more than they should.

Before you start diagnosing yourself with weak glutes, though, remember that one exercise doesn’t tell the whole story.

Running a full body movement, and there are a lot of factors that influence how you move.

That’s why she recommends looking at strength, movement patterns, and running form together rather than assuming a single symptom or exercise result tells the entire story.

When to Use Bodyweight Glute Exercises and When to Progress Them

With so many different exercises floating around social media, it can be hard to know where to start.

Bodyweight and banded exercises absolutely have a place in a runner’s training plan. In fact, they’re often a great starting point for runners who are learning new movement patterns or trying to better target specific muscles.

For example, exercises like clamshells, side steps, and other banded movements can help runners learn how to use their glutes effectively.

Sometimes adding a resistance band is all it takes to help a runner connect with a movement that previously felt awkward or uncomfortable.

As Gaby pointed out, strength training should become more challenging over time. If an exercise feels exactly the same today as it did six months ago, it’s probably time to progress it.

That doesn’t mean you need to abandon resistance bands completely, but it does mean your body may be ready for heavier weights, more challenging movements, or a greater training load.

Resistance bands are still super useful as a part of your dynamic warm-up and strength workouts. Just remember that you shouldn’t rely on band work alone to build strength.

A training plan should include resistance training, progressive overload, and movements that support the demands of running.

The goal isn’t just to feel your glutes working; it’s to make them strong and more capable over time.

We could share so much more information with you about glute activation, but you’ll have to listen to the full episode to hear the entire conversation.

Looking for what to read next?

• The Strength Training Program Every Runner Needs (From Real Running Coaches)
• 10 Best Stability Running Shoes (For Every Type of Run)
• Core Strength for Runners: The Foundation Every Fast Runner Builds On