5 Strengthening Exercises For Weak Gluteus Maximus (NO SQUATS!)

The gluteus maximus is the largest muscle in the body. Our sedentary lifestyle, sitting for long periods of time and not training this muscle the way it's designed to can all lead to a weak gluteus maximus.

In this video, we'll look at:
1. Where this muscle is located and what it does.
2. Causes of gluteus maximus weakness
3. Symptoms and signs of a weak glute max
5 great exercises you can do right now, at home, to get started.




✮CHANNEL INFORMATION
Coach Sofia Fitness is a fitness channel focused on helping people fix lower back pain, piriformis syndrome and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.


✮FITNESS AND HEALTH DISCLAIMER
All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.

Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site.

If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use.

All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition.

[luzvargas]

I started to feel a month ago extreme fatigue on this muscle, post over 3 months surgery. Today is the best day i had after these... WOW exteretely effective for a weak butt. :)

[justmenonya]

THANK YOU MUCH FOR cant believe theres not more comments on this. Ive never felt my glutes activate ever especially in any movement like hip thrusts and such but this was Thank you!

[lisas]

Oh my gosh - you sold me at sacroiliac joint - I have a problem with my left one!

[Miller_Lite]

I did this back in July for 2 and half months daily but only the 1-2 exercise On my third week I added another set where I would raise my leg to the side like when a dog does pee. Anyway I did all those 3 sets 30 times each per leg morning and evening and really saw amazing results, unfortunately I stopped but I’m gonna get back at it.

[Izzazzo]

reaely like the laying down one with the bands. realy isolates the glutes and hammies

[KennethRutledge-im]

Really great tips and exercises!!! Thanks for sharing your experience

[damned_]

Just found your channel after searching exercises one can do safely because of bulging discs. Low impact yet effective exercises to try. I was so discouraged but now I see there is hope! I can’t wait to get started but before I do I’d like to know what equipment to buy at the start of the exercises stretching hips....Also, recommended weight of kettlebell to use, bands. Etc. Thank you for giving us hope! 🙏🏽

[strawberrysyrup]

Damn I felt sooo called out when you showed the posture!!

[lwiener]

Thanks! I love this. Will try today. Stay safe!

[jaimedpcaus]

Ok coach, I really like your video but you used the small ball very surreptitiously I I'd like to know if you can make a clearer video on the steps here so that we can really get the most of it?
I notice, the last time I had a very bad back problem, that sometimes (not all the time) I get pain in the front of my pelvis. For example...Btw, do you know what I mean? Thanks

[gladys]

Amazing video. Very educational as well. I love iy.

[mariagreen]

How are you? I really like your video's. Because you really explain. Not everyone has the same body type I am actually the first body type in the picture and all these problems that you say is exactly what I have could you please tell me what type of exercise I should do

[bahheh]

Hi Sofia! How are you doing?? I hope you in good health, safe and sound.

[kryfai]

If we’re in the middle of a piriformis flare up, should we still do these? I rushed through stretching before working out and my piriformis has been inflamed since. I haven’t been to the gym in almost a month, I need a workout.

[faithahora]

over active and tight hip flexors from anterior pelvic tilt, you are supposed to do something before you work on the glutes. so I don't know what all that means but I've been told I have an anterior pelvic tilt, so could you post a link to a video teaching what you should do before you work on the glutes?

[dtwotimes]

I learned more from this than school could've ever taught me

[sukhendu]

Dear madam, does COG ( Centre of Gravity) passes through L3 Vertebra of Spine / Skeleton? Does Stiffness / Chronic Pain exists in L3 Vertebra?

[ahmedtareq]

you didn't mention sets and number of repetition

[bomat]

Am I to assume these are the same for males & females?

[jayscuffington]

Hi Sofia. I have hamstring tendinopathy. It’s very difficult to strengthen my glute max without putting load on my high hamstring. What exercises do you recommend? Thanks