Elevate + Enrich x Shaped By Sym
Why Can’t I Feel My Glutes Working?
This is one of the top frustrations for women trying to build stronger glutes. You’re doing the squats, the bridges, the lunges…but your glutes just aren’t “waking up.” Here’s why that happens:
-
Glute Amnesia Is Real
Sitting for long periods (hello, desk jobs and long commutes) can actually make it harder for your brain to “find” your glutes during exercise. This is called gluteal amnesia, and it’s super common. -
Form Might Be Off
Sometimes, it feels like you’re working your glutes, but your quads or hamstrings are taking over. Small tweaks in foot placement, hip position, or even your stance can make a huge difference. -
Not Enough Activation
Jumping straight into heavy lifts without warming up your glutes is like trying to run a marathon without tying your shoes. A few minutes of targeted activation can change everything.
Quick Self-Check:
-
Do you feel your thighs or lower back working more than your glutes during exercises?
-
Does your booty “burn” only after tons of reps—or not at all?
-
Are you struggling to make progress, even though you’re consistent?
If you answered yes to any of these, you’re in the right place.
Why Are My Glutes Sore or Painful?
On the flip side, maybe the glutes are working—but it’s all soreness, tightness, or even pain. Here’s what could be happening:
-
Normal Muscle Soreness (DOMS)
Some soreness after a new or intense workout is totally normal. This is called delayed onset muscle soreness (DOMS) and usually peaks 24–48 hours after exercise. -
Tightness from Overuse or Under-Recovery
Working glutes hard but skipping mobility or rest can lead to tightness. Sometimes, muscles get so tight they actually feel weak. -
Pain from Poor Form or Imbalances
Sharp pain (not just soreness) could mean form is off, there’s overloading of the lower back, or a muscle imbalance. Don’t ignore this—pain is a signal to pay attention.
How to Fix Both: Wake Up Your Glutes & Relieve Pain
1. Start Every Workout With Glute Activation
Before lifting heavy or jumping into squats, spend about 2-5 minutes on simple moves like:
-
Glute bridges (focus on the squeeze at the top)
-
Clamshells or banded side steps
-
Donkey kicks
These help the brain “find” the glutes so they actually do the work.
2. Check Your Form, Every Rep!
-
In squats and lunges, push through the heels and keep knees tracking over toes.
-
For hip thrusts, tuck the chin and ribs down, and drive hips up with control.
-
If unsure, film yourself or ask for feedback from a trusted source.
3. If Sore or Tight: Stretch, Roll, and Rest
-
Gentle stretching (like pigeon pose or figure-four stretch) can help release tension.
-
Use a foam roller or massage ball on the glutes, hips, and lower back.
-
Don’t be afraid to take a rest day—recovery is when muscles actually grow.
Click here to read our blog on the best stretches best for your glutes!
4. Know When to Seek Help
-
If pain is sharp, persistent, or radiates down the leg, check in with a physical therapist or health professional.
-
Don’t push through real pain—listen to your body.
Elevate + Enrich x Shaped by Sym: Your Partners in Glute Growth
At Elevate + Enrich, we understand how frustrating these glute issues can be. That’s why we’ve partnered with Shaped by Sym, a coach with over a decade of experience specializing in glute training, to bring you the No BS Glute Growth Blueprint.
This guide cuts through the noise with clear, actionable steps to fix common glute problems, improve activation, and build real strength—no fluff, no gimmicks. It’s designed specifically for women who want results that last.
The No BS Glute Growth Blueprint—your step-by-step roadmap to real results.
Ready to take control of your glute journey? Check out the guide here and start building your best, strongest glutes today.