Trouble trying to activate/fire right glute

[alt]

Hey guys,

I'm currently experiencing lower back pain when bending/flexing hips. I noticed my right glute is smaller than my left, and do think that's the main problem causing muscular imbalance.

However I can't seem to activate my glutes without my hamstrings compensating for the exercises. (hamstrings fatigue before glutes feel anything).

Was wondering if there were any exercises that can isolate the glutes/or ideas to prevent hamstrings compensating.



I'm currently foam rolling/stretching the hip flexors and hamstrings before trying to perform the glute activation exercises.

Thanks guys!

 

[Jrahien]

I sort of have this problem too, in that I barely engage my glutes at all during hip extension (legs going backward). The proper order of the muscle recruitment is supposed to be glutes, hamstrings, then adductors (inner thigh).

If you're not using your glutes, it's usually not so much a problem with the strength of the muscle. It's most likely just neural, meaning you just need to consciously train yourself to start using those muscles as a priority.

First, simply lie down on your front and practice raising each leg, focusing on squeezing your glutes first before your thigh muscles engage. Do a few sets like that once or twice per day, and once it starts feeling natural, then you should add resistance to it. To do that, stand up and either use an exercise band and kick your leg back in the same manner or you can go to the gym and use a pulley machine.

All the while during this, just try to consciously think about your glute activation during your daily activities, such as walking, and that should help get you on the right track.

 

[alt]

Thanks for the reply,

Will give it a go, going to try squeeze my glutes much as possible haha.

Cheers!