Baseline Glute Strength — Weekly 3×1

In this edition:

• • A simple test to see if your glutes are actually working
  • Why strength beats “activation” every time
  • A foundational exercise for real glute performance

Let’s dive into it.

Think your glutes are strong? Let’s test it.

➡️ 20 single-leg glute bridges (per side)
Slow, controlled, no hamstring cramping.

• Can your glutes sustain contraction?
• Or do your hamstrings take over?

If your hamstrings cramp or fatigue early, your glutes aren’t doing their job.

This isn’t about max strength.

It’s about minimal demand of capacity of the movement.

See how to do the single leg glute bridge - scroll to section 3 for the exercise!

“Glute activation” is everywhere.

Bands. Circuits. Warm-ups.

It has a place…but it’s not the solution.

Activation is a kick-start.

Strength is the engine.

If you constantly need to “activate” your glutes, it usually means they’re not strong enough to turn on consistently.

If you rarely drive, the battery dies.

If you drive often, it stays charged.

Your glutes work the same way.

Train them frequently, under load, and they’ll show up automatically.

They don’t rely on activation.

They build real strength. Activate when needed.

PRO TIP - Do not STOP activation. It is likely important. DO start challenging your glutes more with higher loads.

This is one of the best ways to build true glute function.

• Glute max, med, min.
• Posterior chain coordination
• Core and pelvic stabilizers
• Hip control

• Reinforces glutes as primary hip extensors
• Reduces hamstring compensation
• Improves pelvic stability during running
• Builds endurance and control

• Stronger push-off
• Better stride efficiency
• Reduced injury risk
• Improved control under fatigue

• Start: 2–3 sets of 10–20 reps per side
• Tempo: Slow and controlled
• Focus:

• Hips fully extend

• No low back arch

• No hamstring cramping

If your glutes can’t handle this…

They won’t hold up under running demands.

Master this first.

We’re taking this to the next level:

• Top end strength for glutes.
• How to split up squat and hinge patterns for max benefit.

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