Personal Trainer Tips

Your Sleeping Booty – A Salute to your Glutes

Your Sleeping Booty – A Salute to your Glutes

Want a better butt? Whether that means bigger, smaller, rounder, higher, or stronger – a common fitness goal is revamping the rear-end. But the beauty of the booty is that these muscles are super important! Even if you are happy with the appearance of your arse, working the glutes regularly is very valuable. Gluteal muscles aka “glutes” are the boss of the lower body. They are designed to lead the charge when it comes to walking, squatting, and balance.

When you spend a lot of time sitting down, your lower body gets out of whack. Your hip flexors retract, and your glutes not only get weaker, they forget how to fire correctly. Trainers like to call this “gluteal amnesia” or “dead butt syndrome.” Not only does it lead to a saggy looking butt, it wreaks havoc in your lower body including pain in your lower back, hamstrings, knees, ankles and/or heels.


The good news is – your butt is a bit like Sleeping Beauty. Even if it has been dozing for decades, we can wake it back up. This will help alleviate lower body issues, make you faster and stronger, and make for a nice round rear-end. The key is engaging the glutes and opening the hip flexors.

You can practice right now. Start sitting down with your feet flat on the floor. Stand up by pressing your heels down firmly into the ground. At the top of the movement, press your hips forward and squeeze your glutes – completely opening your hips. If you are sitting down while reading this – practice standing up with glute engagement right now. You have just engaged your glutes. The same technique works while exercising, especially during squats, lunges, and hip bridges. It helps to focus on feeling the muscles in the back side of your body instead of just letting your quads (the front of your thighs) take over and run the show.

It’s time to get moving and wake your Sleeping Booty. If you need some help getting moving – the Gixo team is here to help.