Lower body
Wake up and open the glutes.
The glutes are the largest muscles in the body and the main engine behind hip extension — standing, climbing stairs, sprinting and lifting all lean on them. When they switch off from too much sitting, other areas end up covering.
Good glute work does two jobs: it wakes the muscles up with light activation so they fire when you move, and it opens the deep glutes and rotators so the hips feel free rather than gripped.
Start here
A short, guided starting point for Glutes — begin gently and stay within a comfortable range.
activation
Single Leg Glute Bridges
single side
Lateral Lunge
side load
Curtsy Lunge Hold
cross-body
Squat Hold
deep position
Standing Hip Openers
mobility
Guided routines to start with
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8 min IntermediateThe Glute Primer
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 11.
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16 min IntermediateGlute & Hip Reset
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 13.
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17 min BeginnerGlute & Hamstring Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 31.
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About the Glutes
The glutes are three muscles — maximus, medius and minimus — spanning the back and side of the hip, along with the deep rotators beneath.
They extend the hip, drive you upright and stabilise the pelvis on one leg, so they underpin walking, running and every squat and lunge.
The glutes work hand in hand with the hamstrings below and the deep hip rotators, so glute sessions often reach into both.
Ways to work this area
Stretching
Figure-four-style and cross-body positions open the deep glutes and rotators.
Mobility
Lunges and standing openers move the hip through side-to-side and rotational range.
Control
Slow single-leg bridges teach the glutes to stabilise the pelvis on one side.
Activation
Bridges and holds wake the glutes so they lead instead of the lower back.
When people reach for this
Sleepy glutes from sitting
Light bridges and holds switch the glutes back on when hours of sitting have quietened them.
Improve MobilityBefore squats and lifts
A few activation moves get the glutes firing so they lead the movement under load.
Gym GoersPriming to run
Lateral lunges and standing openers ready the hips for the side-to-side control running needs.
RunnersExercises for Glutes
90/90
90/90 Hip Switch
90/90 Hip Switch Extension
Adductor Dips
Adductor Rocks
Air Squats
Back Leg Raise
Bicycle Crunch Hold
Bird Dog Plank
Bridge Leg Lift
Butterfly
Crunch Hold
Crunches
Dead Bug
Deep Split Squat
Dynamic Quad Stretch
Elbow Plank
Elbow Side Plank
Frog Pose
Hamstring Scoops
High Knee Twists
High Knees
Hip Circles
Hollow Body Hold
A glute primer
Switch the glutes on, then load them through lunges and a deep squat. · about 5 min
- 1 Hip Bridges — squeeze at the top 40 sec
- 2 Single Leg Glute Bridges — each side, level hips 45 sec
- 3 Lateral Lunge — sink into the side, each way 40 sec
- 4 Curtsy Lunge Hold — cross behind, each side 40 sec
- 5 Squat Hold — settle low, chest tall 45 sec
- 6 Reclined Butterfly — open and release to finish 45 sec
Routines for Glutes
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9 min BeginnerAnti-Sitting Routine
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 4.
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17 min BeginnerBack-to-Hip Comfort Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 32.
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9 min AdvancedCool-Down: Hip Flexor Unwind
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 7.
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12 min AdvancedCore & Stability Light-up
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 15.
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5 min IntermediateCore on Fire
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 7.
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16 min IntermediateFull Body Flow
A smooth full-body flow that builds mobility and control from head to toe.
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17 min IntermediateGentle Nerve-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 30.
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16 min Intermediate
Glute & Hip Reset
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 13.
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12 min Intermediate
Hip Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 11.
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18 min IntermediateHip Opener Flow
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 12.
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16 min Intermediate
Hip-to-Back Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 26.
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12 min Intermediate
Knee Comfort Builder
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 17.
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14 min AdvancedKnee Cushion Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 19.
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10 min Beginner
Knee-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 16.
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22 min IntermediateMobility and Control
A progressive mobility session to improve control, range of motion, and movement quality.
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13 min IntermediatePost-Workout Stretch: Full Body
A controlled Flexor stretch routine for full body to support length after training without rushing.
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10 min IntermediatePost-Workout Stretch: Hips & Hamstrings
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 4.
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11 min IntermediatePost-Workout Stretch: Lower Body
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 2.
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7 min AdvancedPre-Workout Mobility: Core
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 5.
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11 min IntermediatePre-Workout Mobility: Hips
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 2.
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6 min BeginnerQuick Hamstring Ease
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 10.
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7 min IntermediateQuick Hip Opener
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 4.
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5 min BeginnerSpeedy Lower-Body Mobility
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 6.
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8 min Intermediate
The Glute Primer
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 11.
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9 min AdvancedTravel Stiffness Release
A travel-friendly Flexor loosen-up for full body after long sitting so your body feels freer again. Session 2.
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13 min IntermediateUnlock Hip Flexors
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 15.
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9 min Intermediate
Warm-Up: Court Quickness
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 4.
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11 min AdvancedWarm-Up: Cycling Mobility
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 7.
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9 min AdvancedWarm-Up: Full-Body Shakeout
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 6.
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11 min Intermediate
Warm-Up: Hips and Ankles
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues.
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9 min IntermediateWarm-Up: Lower-Body Activation
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 8.
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10 min AdvancedWarm-Up: Run-Ready Prep
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 3.
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14 min AdvancedWarm-Up: Strength Session Primer
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 5.
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22 min Intermediate
Weekend Reset Flow
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 16.
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Where to start
- Glutes feel switched off after sitting
- Start with bridges and single-leg bridges to wake them up.
- Warming up to squat or lift
- Add lateral and curtsy lunges to load the glutes through range.
- The deep glute feels gripped
- Finish with figure-four-style openers to release the rotators.
Technique and comfort
Helpful cues
- Squeeze the glutes at the top of a bridge rather than pushing through the lower back.
- Keep the hips level during single-leg work rather than letting one side drop.
- In lateral lunges, sit the hips back and keep the trailing leg long.
Ways to make it easier
- Reduce depth in lunges and squat holds while you build strength.
- Do double-leg bridges before progressing to single-leg.
Common mistakes
- Arching the lower back instead of squeezing the glutes at the top of a bridge.
- Letting the knee cave inward during lunges.
Breathing
Exhale on the effort — the lift of a bridge or the drive out of a lunge.
Related body areas
- Hips
The glutes power and stabilise the hip joint they surround.
- Hamstrings
They share hip extension, so the two train well together.
- Lower Back
Active glutes take load the lower back would otherwise carry.
- Quadriceps (Quads)
Balanced glutes and quads keep squats and lunges tracking well.
How Flexor personalises this
Flexor blends activation and openers to match your day — priming before training, releasing after — based on the activities you log.
Build a custom routineExplore related pages
Move comfortably
- Drive bridges through the heels and squeeze the glutes rather than arching the back.
- Keep lunge depth within a range you can control with good knee tracking.
This is general fitness guidance, not medical treatment. Stop if a movement causes pain and seek professional advice for persistent hip or glute discomfort.
Read the full wellness disclaimerWritten by Flexor editorial Last reviewed July 2026
Common questions
How do I activate my glutes before a workout?
Light bridges and single-leg bridges are a simple way to wake the glutes, followed by lateral and curtsy lunges to load them through range. A couple of minutes is usually enough to feel them firing before you squat or run.
What does it mean if my glutes feel switched off?
After long sitting, many people find the glutes are slow to engage and other muscles take over. Gentle activation drills before movement help the glutes lead again, which can make squats and lunges feel stronger.
Should I stretch or strengthen my glutes?
Usually both: activation and strength so they fire and stabilise, plus openers for the deep glutes and rotators so the hip feels free. Which you emphasise depends on whether they feel weak, gripped, or a bit of both.
How do I stretch the deep glute?
Figure-four-style and cross-body positions target the deep glutes and rotators behind the hip. Ease into a comfortable pull, keep the hips square, and breathe out as you settle rather than forcing depth.
Why do my knees cave in when I lunge?
Knees drifting inward often points to glute-medius that could be stronger, since it helps steer the knee. Slowing down, keeping the hips level, and adding single-leg bridge work usually helps the knee track better over time.
