“I think everyone should activate their glutes”—an expert trainer says you should do these two moves before running or strength training

A woman stands with her hands on her hips and one leg raised to hip height. She wears a sporty crop top, leggings and sneakers. .

Our body is a big machine, with lots of interconnected parts.

If one part isn't working properly, it can have a big impact on other areas of the body—that's why it's important to make sure all of our muscles are strong and healthy.

According to Nike trainer Tess Glynne-Jones, a common issue for a lot of people when they start exercising is having weak, underactive glutes.

She explains that if you spend a lot of time sitting, then these large muscles in the backside may be harder to engage.

So when you call on them during a workout or run, they might not jump into action, and other muscles in your legs will try to take over, which can put you at risk of injury.

To avoid this problem, try adding these two moves into your warm-up, to make sure your glutes are fired up and ready to go.

Two moves to help activate lazy glutes

A post shared by TESS GLYNNE-JONES (@tessglynnejones)

A photo posted by on

All you need to do these moves is a short resistance band. Glynne-Jones recommends completing 15 repetitions of the standing fire hydrants and 10 repetitions of the side plank clamshells, performing three rounds in total.

If the standing fire hydrant is too difficult, you can perform the move on your hands and knees, lifting the knee out to the side while the rest of your body is still.

Similarly, if the clamshell side plank is too advanced, try lying down on your side to do it—here’s how to do a lying clamshell.

“These moves should burn a bit—that’s how you know your glutes are really kicking into gear,” says Glynne-Jones.

The benefits of activating your glutes before working out

If your glutes aren't firing properly you’re at greater risk of injury.

“When people’s glutes are lazy, they may end up getting hip, knee or ankle issues because they’re not stable enough at the hip,” says Glynne-Jones.

Having weak glutes might also force your body to lean on other muscles while working out, even during moves that are supposed to target the glutes.

“During hip thrusts—even though that is a glute-focused movement—your quads might start to take over because your glutes aren’t activated,” says Glynne-Jones.

This could lead to a quad injury, if the muscles end up being overworked. But activating your glutes before a workout can help you avoid this problem, improving your form and helping you feel more confident while strength training and running.