The 2 Minute Fix: Glute Activation

This post is part of a new series I’m calling “The 2 Minute Fix” which will be short videos to teach people easy self-care solutions to common movement faults.

The Problem:
When the gluteal muscles are not firing (aka Gluteal Amnesia), the force will be distributed elsewhere causing a host of problems from IT-Band Tendonitis to lower back pain.

The Fix:
Here I demonstrate three simple ways to activate the gluteal muscle groups for both lateral stability and hip extension.

Yours in Health,

Dr. Scott


I’d love for you to take advantage of special launch pricing and a subscriber only coupon for full access to my video rehab program –  The Full Body Fix.

7 thoughts on “The 2 Minute Fix: Glute Activation

  1. Andrea

    If I do these before squats will it help my glutes to fire more during the squat instead of my quads? Trying to strengthen my glutes so I don’t feel the need to lean forward while squatting.

    • scottamillsdc Post author

      Short answer – Yes…probably!
      Longer answer, it depends. The leaning forward you describe could be a secondary issue of mobility or stability elsewhere. Most commonly I see this as a result of Hip joint rigidity and thoracic (mid back) stiffness. Both of these will have prescription protocols in my new video series – The Full Body Fix.

  2. Ben

    I have issues with what seems like tight IT band and hip immobility- sometimes i find the outside of my quads are painfully tight. Do you think that this might help with that?

    • scottamillsdc Post author

      YES! If the lateral (outside) quads are dominating the action, it signaling that there is a hip stability issue. The most common reason is glute amnesia.

      • Ben

        Thanks for your reply, Scott! I will invest in a resistance band and get on it- will let you know how it goes.


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