Do Your Glutes Actually ‘Turn Off’? What Science Really Says
In gyms, clinics, and training spaces around the world, you’ve probably heard the phrase: “Your glutes don’t fire.”Sometimes it’s dressed up as “gluteal amnesia” or “sleeping glutes.” The implication is that your glutes have forgotten how to work, and this is why you’re in pain, struggling with performance, or moving inefficiently.
But here’s the question we should ask… Are we describing the problem accurately, or are we unintentionally creating fear and confusion in our clients?
Science suggests the latter. Let’s unpack why.
The Anatomy & Biomechanics of the Glutes
The gluteal complex isn’t one muscle — it’s three, each with distinct roles:
1. Gluteus Maximus
The gluteus maximus is the largest of the three gluteal muscles and serves as the body’s primary hip extensor and external rotator. It plays a crucial role in powering hip extension during activities such as walking, running, squatting, lunging, and climbing stairs. Without the contribution of the gluteus maximus, both propulsion and the ability to maintain an upright posture would be significantly compromised.
2. Gluteus Medius
The gluteus medius, located on the outer surface of the pelvis, functions primarily as an abductor and stabilizer. One of its most important roles is preventing the pelvis from dropping during walking and running. In dynamic movements like squatting and lunging, the gluteus medius helps control frontal plane motion, reducing the risk of knee valgus and ensuring more efficient alignment of the lower body.
3. Gluteus Minimus
The gluteus minimus is the smallest and deepest of the gluteal muscles. Working closely with the gluteus medius, it stabilizes the pelvis and also assists with internal rotation of the hip, particularly through its anterior fibers. This muscle is especially important for balance and stability during everyday single-leg activities such as stepping, side-to-side movements, and maintaining steadiness while shifting weight.
Without these three muscles working together, even basic locomotion like walking would be nearly impossible. This reality directly challenges the claim that glutes ever stop “firing.”
Weakness vs. Altered Motor Control vs. Inhibition
To move the conversation forward, we need clarity in our language:
Weakness
Reduced force production capacity.
Example: Fatigue during single-leg squats isn’t “amnesia” — it’s a strength deficit.
Altered Motor Control
A timing or coordination issue.
Example: In low back pain populations, delayed glute activation shifts load to hamstrings and lumbar erectors (Hodges & Richardson, 1996).
Inhibition
Temporary downregulation due to pain or joint injury, also known as arthrogenic muscle inhibition (Grimaldi, 2011).
Example: Following hip surgery, gluteal activity is reduced until the protective response resolves.
None of these mean a muscle is asleep or forgotten — they’re adaptations, not malfunctions.
Myth vs. Evidence: What People Are Told About Their Glutes
Many clients come in with phrases they’ve heard from coaches, therapists, or social media. Here are some common ones, with evidence-based responses:
“My glutes don’t fire at all.”
➝ Evidence: EMG studies show the glutes activate in basic tasks like standing, walking, and even low-level movements (Distefano et al., 2009). If your glutes truly “didn’t fire,” this signifies a more significant nerve issue which would make even walking impossible.“Sitting has shut my glutes off.”
➝ Evidence: Prolonged sitting can lead to hip flexor tightness and relative weakness of the glutes, but it doesn’t deactivate them (Lewis & Sahrmann, 2009). Your nervous system continues to innervate the glutes — they may simply be undertrained compared to daily demands.“My back pain is because my glutes are asleep.”
➝ Evidence: Back pain often correlates with altered glute recruitment, not absence of activity (van Dieën et al., 2003). Pain changes motor patterns, but the glutes still contribute.“If I don’t feel my glutes burning, they aren’t working.”
➝ Evidence: Perception doesn’t always equal activation. EMG shows glutes can be highly active even if the subjective sensation is minimal (Bishop et al., 2018).“My knees collapse because my glutes won’t fire.”
➝ Evidence: Knee valgus during squatting or running often stems from weakness in the glute medius and poor neuromuscular control, not an absence of firing (Hollman et al., 2009).
Evidence-Based Glute Training
Research shows that targeted, progressive strengthening is the best way to restore glute function. Here are 4 exercises with strong support:
Hip Thrusts / Glute Bridges
Single Leg Side Bridge
Step-Ups / Single-Leg Squats
Lunges / Split Squats
The phrase “gluteal amnesia” might sound catchy, but it doesn’t reflect what’s really happening in the body. Glutes don’t sleep. They don’t forget. They may be weak, poorly coordinated, or inhibited — but all of these are trainable qualities.
So instead of being told your muscles don’t fire, maybe the better conversation is:
“Your glutes are working, but they could be working more efficiently. Let’s strengthen them and improve how they coordinate with the rest of your body.”
That’s not fear. That’s empowerment.
References
Bishop, C., et al. (2018). Gluteal muscle activation in common lower limb rehabilitation exercises: A systematic review. Strength & Conditioning Journal, 40(4), 39–47.
Distefano, L. J., et al. (2009). Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther, 39(7), 532–540.
Grimaldi, A. (2011). Assessing lateral stability of the hip and pelvis. Manual Therapy, 16(1), 26–32.
Hodges, P. W., & Richardson, C. A. (1996). Inefficient muscular stabilization of the lumbar spine in low back pain. Spine, 21(22), 2640–2650.
Hollman, J. H., et al. (2009). Relationship between knee valgus, hip strength, and gluteus medius activity. Clinical Biomechanics, 24(10), 843–849.
Kim, K. H., et al. (2015). Prolonged sitting alters hip biomechanics. Work, 52(3), 543–549.
Lewis, C. L., & Sahrmann, S. A. (2009). Muscle imbalances and movement impairment syndromes. Manual Therapy, 14(5), 491–498.
Neumann, D. A. (2010). Kinesiology of the hip: A focus on the gluteal muscles. J Orthop Sports Phys Ther, 40(2), 82–94.
van Dieën, J. H., et al. (2003). Trunk muscle recruitment in low back pain. Spine, 28(5), 529–539.