Ever done a leg or booty workout and felt it everywhere except your glutes? You are not alone.

So many mums struggle to activate their glutes, and it is not just about fitness. Strong glutes support your posture, protect your lower back, and make everyday movements, like lifting kids, climbing stairs, or even standing for long periods, so much easier. So what is really going on, and how do we fix it?

Why Your Glutes Might Not Be Switching On

Your glutes, or your backside, are meant to be some of the most powerful muscles in your body. But for many mums, they are actually “asleep.” Why? Because modern mum life has us sitting too much, carrying kids on one side, and holding tension in all the wrong places.

Here is what often gets in the way:

✓ Tight hip flexors from sitting, feeding, or holding babies
✓ Inactive or underused glutes from lack of targeted movement
✓ Dominant quads or hamstrings taking over during leg exercises
✓ Weak core or poor posture pulling the body out of alignment

If you have ever felt a workout more in your thighs or lower back than your glutes, this could be why.

Before You Activate, You Need to RELEASE

Trying to switch on your glutes while they are tight is like trying to sprint with the handbrake on. Step one? Release the tension. You can do this at home using:

✓ A hard ball (like a massage ball or even a tennis ball)
✓ A broomstick handle (sounds odd, but trust us, it works)

How to do it:
Sit or lie on your side, place the ball or stick under the glute, and gently roll or press into any tight or sore spots. Hold for 30 to 60 seconds, breathing deeply, and repeat on both sides.

This helps relax overactive tissue, improves blood flow, and frees up space so your glutes can actually start firing properly.

Next: Activate Your Glutes With Focused Movements

Once you have released the tension, it is time to wake up those glutes.

Some of the best glute activators include:

✓ Booty band crab walks
✓ Single-leg glute bridges or toe touches
✓ Pelvic tilts or posterior hip lifts
✓ Wall sits with glute squeezes
✓ Standing kickbacks with a band

Start with slow, controlled reps, really focusing on the squeeze at the top of each movement. You want to feel your glutes engage, not your lower back or thighs taking over.

The Transform Approach

Inside Transform, we build this kind of intentional glute activation into every workout, especially in Level 1 and our Postpartum program, where rebuilding strength safely is key.

We use gliders, booty bands, and bodyweight exercises to help you develop a strong foundation before adding resistance, so you see results without putting extra strain on your body.

Why Glute Activation Matters for Mums

Strong glutes are about more than just shaping your booty, they support:

✓ Posture and lower back pain relief
✓ Core stability and pelvic floor support
✓ Better balance and strength for everyday life (lifting kids, carrying groceries, running after toddlers)

Plus, they help you feel stronger, more confident, and energised in your workouts.

Final Word: Wake Up Those Glutes and Do Not Skip Them

If you are not feeling your glutes during workouts, do not give up, just go back to basics.

→ Release first
→ Activate second
→ Train with intention 

You do not need to overdo it. You just need the right steps in the right order, and we will guide you every step of the way.