Last week, I wrote about the issues with sitting for long hours, making it harder to stand up tall, walk with ease, and climb stairs without stiffness.

Did you know thatweak glutes are one of the leading causes of decreased mobility? This condition—often called gluteal amnesia or “dead butt syndrome”—occurs from prolonged sitting and inactivity. This can lead to tight hip flexors that inhibit the gluteal muscles from activating effectively, causing lower-back, hip, and knee discomfort—especially after 50.

Thegluteus maximus, medius, and minimusdon’t just shape your hips—they stabilize your pelvis, protect your spine, and keep your bones strong. When these muscles become dormant from being sedentary or having too many one-sided habits, your body starts to compensate in all the wrong ways.

Let’s give your glutes the attention they deserve with my brand-new5-Day GluteResetprogram available inside FIS TV, plus afree YouTube videoto help you train your glutes more effectively!

Table of Contents

🔬Science Spotlight:Why Glutes Matter
💪Glute Activation Tip:Are your glutes working when you think they are?
🎥YouTube Premiere:Are You Training Your Outer Hips Wrong?
📺In FIS TV:5-Day Glute Reset — Strengthen your hips from the inside out

Science Spotlight: Why Glutes Matter

The gluteal muscles —gluteus maximus, medius, and minimus— are often called the powerhouse of the body for good reason. Together, they control how we stand, walk, and stabilize the pelvis during nearly every movement we make.

But as we age, these muscles tend to weaken due to a combination ofsedentary habits, age-related muscle loss (sarcopenia), and decreased neural activation— meaning our brain gradually loses its ability to fully “turn on” these muscles.

A 2022 study in theJournal of Aging and Physical Activityfound that adults over 60 show significantly reduced gluteal activation during walking and standing compared to younger adults, contributing to slower gait speed and higher fall risk. Similarly, targeted glute strengthening improvesbalance, bone density, and overall mobility, particularly when paired with resistance-based exercise.

When the glutes are weak or inhibited, other muscles — like thehamstrings, hip flexors, and lower back extensors— are forced to compensate. Over time, this can lead to:

• Low back pain(from overuse of lumbar extensors)

• Hip or knee pain(from poor pelvic control)

• Decreased walking efficiency and instabilitywhen standing on one leg

• Pelvic misalignmentthat affects posture and gait

When these three muscles work together, they protect thelumbar spine, hips, and kneesby controlling alignment and absorbing mechanical stress. They also stimulate the bones of the pelvis and femur through muscular tension — one of the most effective ways to preservebone densitynaturally.

Strong, coordinated glutes are essential forjoint longevity, balance, and independenceas we age. The good news? Glutes can be retrained at any age with consistent, muscle-focused resistance training — exactly what you’ll find in my5-Day Glute Resetseries.

Reference:
Freiberger, E. (2022). Falls prevention: Adherence, fear of falling, assessment, and intervention [Editorial].Journal of Aging and Physical Activity,30(4), 569–571.

💪Glute Activation Tip

Ever heard the cue “tuck your hips under” to activate your glutes? Unfortunately, that’s not how these muscles actually work.

Your glutes arenot active when you’re simply standing or sitting—they fire during thetransition between those positions. That’s why movements like squats, hip bridges, and lunges are far more effective than static “tucking” or squeezing while standing.

When you extend your hips against resistance—like pressing through your heels in a bridge—you create real muscular tension through the glute fibers, building both strength and coordination.

👉 Tip:Focus on driving your hips away from gravity, not just squeezing your glutes together.

YouTube Premiere

🎥 Are You Training Your Outer Hips Wrong? Fix These 3 Mistakes

Most people know the outer hips are key for pelvic stability, but few realize that many common “side leg” or “band walk” exercises barely activate the glutes at all. In this new video, I break down thetop three mistakespeople make when training their outer hips and show you how to fix them for better activation and hip control.

➡️ Watch now onThe Joint Longevity Lab YouTube channeland learn how to train smarter, not harder.

In FIS TV: 5-Day Glute Reset

The 5-Day Glute Reset is a progressive, five-workout series designed to help youreactivate, strengthen, and balance your hipsfor better movement and reduced pain.

Each day builds on the last, using biomechanical principles to strengthen thegluteus maximus, medius, and minimussafely and effectively:

Here’s what you’ll experience:

• Day 1: Activate targeted glute isometrics

• Day 2:Integrate glute isometrics with other joints

• Day 3:Move through bodyweight glute-focused calisthenics

• Day 4:Amplify glute strength with elastic resistance

• Day 5:Optimize glute power with bands and dumbbells

This program teaches you how to align your body for maximum activation, correct muscle imbalances, and build the foundation for joint longevity.

💡 Included free for FIS TV members or available as astand-alone purchaseonFitnessIntegratedScience.TV

Join FIS TV and start your Glute Reset today

Take the time this week to reconnect with your glutes, and you’ll notice the difference not just in your workouts—but in every step you take.

Cheering you on!💙

Lauren Eirk

Founder, Fitness Integrated Science