Dynamic vs. Static Stre

By Elevate + Enrich x Shaped by Sym

If you’ve been putting in the work at the gym but your glute progress feels..nonexistent, there’s a good chance you’re overlooking something simple that actually matters: how you warm up and how you recover.

I’ll be honest, when I first started my fitness journey, I rushed through warm-ups or skipped them altogether. And for a while, I thought that was fine… until I realized my glutes weren’t actually doing the work.

Once I understood what was happening in the body and started training clients, it became very clear this step is not optional.

Now I stay on my clients about it, and every single time they actually take it seriously, they feel the difference immediately and see it over time. Sometimes I’ll even sneak in extra activation work during sessions because I already know what it’s going to do.

What’s the Difference? Dynamic vs. Static Stretching

Dynamic stretching is movement. Controlled, intentional movement that takes your joints through range and actually prepares your muscles to work.

Think leg swings, walking lunges, glute bridges.

This is what gets blood flow going, improves mobility and most importantly gets your glutes involved before you start loading weight.

Static stretching is what most people default to. Holding a stretch like a figure-four or hamstring stretch for 20 to 30 seconds.

This helps muscles relax and supports flexibility and recovery.

Here’s the part most people get wrong:

Dynamic stretching goes before your workout. That’s how you get your glutes to actually fire.

Static stretching goes after your workout. That’s how you support recovery and keep your body moving well.

You need both. Just not at the same time.

Why This Actually Impacts Your Glute Growth

If your glutes are not activated before you train, something else will take over. Usually your quads or lower back.

So even if you’re doing all the “right” exercises, you’re not getting the full benefit of them.

And on the other side, if you’re not taking recovery seriously, you’re slowing down your ability to rebuild and grow.

This is where a lot of people get stuck. They think they need more workouts, more exercises, more intensity.

In reality, they need better execution before and after the workout.

A Simple Change That Makes a Real Difference

Once I made this non-negotiable for myself and my clients, everything started to shift:

Glutes actually engaging instead of everything else compensating
Less soreness and better recovery between sessions
More consistent progress without constantly switching programs

It’s not complicated. But it does require intention.

Try This: Simple Glute Prep + Recovery Routine

Before Your Workout (Dynamic):
10 glute bridges with pulses
15 leg swings each leg
10 walking lunges 

After Your Workout (Static):
30-second seated figure-four stretch each side
30-second hip flexor stretch each side
30-second hamstring stretch each side

Do this consistently for a week and actually pay attention to how your workouts feel. That difference is what most people are missing.

If you’re doing this at home, having a comfortable setup makes it easier to stay consistent, especially for movements like glute bridges and floor stretches. I use my Shakti Warrior mat for this because it has just enough support without feeling bulky, and it keeps everything feeling a little more intentional.

The Bigger Picture

Stretching alone is not the reason your glutes will grow, but skipping it can absolutely be part of why they’re not.

If you’re still feeling stuck, it’s usually not your effort. It’s the way everything is structured.

Most women are missing key pieces when it comes to training, recovery, and nutrition. And those gaps add up.

That’s exactly why I created my No BS Glute Growth Blueprint. It breaks everything down so you can stop guessing and actually move forward with intention.

Ready to Grow Your Glutes?

If you’re tired of doing all the work and not seeing the return, keep an eye out for my No BS Glute Growth Program dropping June 9th, 2025.

I’ll be sharing more tips and sneak peeks soon. In the meantime, stop skipping your warm-up and expecting your glutes to magically show up.

If you have questions or want to talk through your goals before starting, you can reach out at symone@shapedbysym.com.

Let’s move, play, and grow stronger together. 🌿

 

Note: Some links may be affiliate links, which means I may earn a small commission at no extra cost to you. I only share products I personally use and would recommend to friends, family and clients.