4-Week Program: Wake Up Your Glutes

Wake Up Your Glutes is a 4-week program designed to help you reconnect with, activate, and strengthen your glutes through simple, intentional movement. Many people develop underactive or “sleepy” glutes due to prolonged sitting, limited movement, stress, or movement patterns that place more strain on the low back or hips. This program focuses on building awareness first, then gradually developing strength and coordination. Each week builds on the last to help you move with more support, stability, and confidence in daily life and exercise. The goal is not to push your body, but to help it work more efficiently. Your glutes may not be weak. They may just need to be reintroduced. Week 1: Awareness + Mobility - Increase awareness of glute engagement and posture - Improve hip mobility, especially through the front of the hips - Begin light glute activation to build mind-body connection Week 2: Activation + Consistency - Practice activating the glutes more consistently - Continue hip mobility work to reduce stiffness - Build endurance with simple, repeated exercises Week 3: Standing Activation - Bring glute activation into standing positions - Connect hip mobility to upright movement - Notice how your body feels during walking and daily activities Week 4: Real-Life Integration - Integrate mobility and activation into daily movement - Focus on smoother, more coordinated patterns - Carry awareness beyond the program