If you want to finally wake up your glutes because they feel weak, underdeveloped, or just aren’t looking the way you want, then this is the video you need to see. I’ll walk you through some glute activation and strengthening drills that you can do every day to build bigger, stronger glutes while also reducing hip and lower back dysfunction.

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The secret to building better glutes isn’t doing more squats, lunges, or deadlifts. Those moves target your glute max, which already gets plenty of work from traditional lower body exercises like squats, step ups, and leg press. The problem? Most people completely neglect the glute medius—a muscle that’s critical for hip stability, balance, and shaping a rounder butt.

The gluteus maximus is your main hip extender and external rotator. But the glute medius has very different functions: it controls hip abduction (moving the leg to the side) and rotation in the transverse plane. This muscle keeps your pelvis stable when you walk, run, or lift. If it’s weak, your glutes will look flat and your hips will lack stability—often leading to low back pain, hip pain, and poor performance in the gym.

That’s why glute medius training is essential. Unless you purposely include exercises that challenge the glutes in abduction and rotation, you’ll never develop them fully. The good news? The four exercises in this video can be done anytime, anywhere, with no equipment.

So in order to get this right there are a few things we can do. The good thing is, everything I show you here can be done at any time during the day and without any equipment needed.

The first two are performed on the floor. This is slightly inferior to the standing version but if you are a beginner it provides you with a better opportunity to engage the muscles and feel them contract. This is especially helpful for those whose glutes need to wake up having never really been stimulated through current every day activities.

While laying on your side, point the toe on the top leg down towards the ground. Be sure to bring the leg in front of the body and keep it there the entire time. Now, lift the leg up towards the ceiling as high as you can. This is called hip abduction. Don’t worry about how many reps you can do, instead focus on getting a strong contraction in the hip and hold it for a brief second before proceeding into your next rep. Maintain high quality reps until the burn is too much to handle.

Next, bring the leg behind the body and this time point the toe up towards the ceiling. Once again, lift the leg up as high as you can keeping the toe pointed up throughout. Stop when the burn is too much. You don’t need to do these any more than one set per day but make sure you stay consistent with it since this is where you’ll start to build the mind muscle connection needed to really see benefits.

You also have two exercises that you can do standing.

For the first one, as before, bring your leg in front of your body with the toe pointed down towards the ground. Swing the leg out to the side into hip abduction as far as you can go. Make sure to remember to drop the hip on the leg that is standing on the ground to get abduction on it as well, making this a perfect two-for-one glute exercise.

Finally, with the leg slightly behind the body, point your toe to the sky and swing your leg up. Here, as you swing be sure to rotate your hips as shown to include closed chain hip external rotation as a component of the function of the glute medius you are trying to train.

How this routine will wake up your glutes:
– Bigger, rounder glutes – targets the glute medius for shape and fullness.
– Improved hip stability – protects against injury and builds functional strength.
– Pain prevention – reduces hip and lower back discomfort.
– Beginner to advanced friendly – simple floor moves or standing progressions.
– No equipment needed – quick, daily, and convenient.

Now, if you want to really strengthen the glutes (maximus & medius), you need to start adding some weight to the equation. There are 3 exercises that you can do that are really effective. You can see what they are and how to do them in the video.

Do these consistently and you’ll see noticeable improvements not just in how your glutes look, but in how your body performs. Stronger glutes mean better lifts, better posture, and fewer injuries.

If you are looking for a complete workout routine and meal plan, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.

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