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WEAK GLUTES - NO SUCH THING!
đź’Ş Muscle Month Starts March 29
If you’re ready to build muscle properly — including glutes that actually fire — join me here:
👉 www.musclemonth.com
And if you’re supporting your metabolism alongside your training:
⚡ 5-Amino-1MQ & SLU-PP-332 available at
👉 www.joanneleestore.com
🍑 Weak Glutes? Or Just Poorly Trained?
I keep hearing the phrase “lazy glutes.”
And honestly… it makes me twitch a little.
How can the strongest, most powerful muscle group in your body be lazy?
It can’t.
But it can be badly recruited.
And that’s where most people go wrong.
Because here’s what I see over and over again:
You’re squatting.
You’re lunging.
You’re hip thrusting.
But your hamstrings cramp.
Your lower back tightens.
Your quads grow.
And your glutes? …not so much.
That isn’t weakness.
That’s mechanics.
🧠The Real Problem: Modern Life
Your glute maximus is a powerhouse. It was built for:
✨ Sprinting
✨ Climbing
✨ Explosive hip extension
When was the last time you sprinted?
Exactly.
We sit.
We drive.
We walk on flat ground.
We live in hip flexion.
Hours of sitting shorten the hip flexors, lengthen the glutes, and tip the pelvis forward.
Your nervous system adapts to whatever you repeat most.
So when you go to the gym after sitting all day, your body doesn’t suddenly switch patterns. It keeps using what it’s practiced — hamstrings and lower back instead of glutes.
That’s not laziness.
That’s adaptation.
⚖️ Pelvic Position Changes Everything
Most people live in anterior pelvic tilt — hips tipped forward, lower abs disengaged, glutes already at a mechanical disadvantage.
Try this:
Stand up.
Push your hips back.
Arch your lower back.
Now try to squeeze your glutes.
You’ll feel quads.
Now gently bring your pelvis back underneath you.
Boom. 🔥
Glutes switch on.
That tiny shift is massive.
If you squat and lunge in anterior tilt, you’re training around your glutes — not through them.
đź‘© Midlife Makes It More Obvious
As we age:
⚡ Fast-twitch fibres decline
⚡ Muscle mass drops if not trained properly
⚡ Dieting shrinks glute tissue
⚡ Rapid weight loss without loading = muscle loss
And here’s what most people don’t realise:
Your glutes are one of your largest glucose storage tanks.
When you shrink them, you don’t just lose shape.
You reduce:
• Insulin sensitivity
• Metabolic capacity
• Skeletal protection
This isn’t just about leggings.
It’s metabolic.
It’s hormonal.
It’s structural.
🔥 “But I Can’t Feel My Glutes…”
Feeling isn’t required for activation.
But if:
– Your hamstrings cramp in bridges
– Your lower back burns in deadlifts
– Your quads grow while your glutes stay flat
Something is off.
Most people never reach true hip extension.
They arch their back to fake it.
Real hip extension means your thigh moves behind you and your pelvis comes through under control.
That last 10% of the movement?
That’s where the magic lives.
🍑 And About Hip Thrusts…
Great exercise.
Common mistakes:
Too heavy too soon.
No posterior pelvic tilt at the top.
Bouncy reps.
No real lockout.
The exercise isn’t the problem.
The execution is.
And the devil lives in the details.
đź’ˇ The Truth
Nobody builds muscle accidentally.
The people walking around with strong, developed glutes did not stumble into them.
They had strategy.
They understood mechanics.
They respected progression.
Once you understand this, training becomes fascinating.
Every rep has purpose.
Every meal has direction.
Every adjustment matters.
That’s when it becomes fun.
đź’Ş Muscle Month
Inside Muscle Month we fix:
✔️ Pelvic positioning
✔️ Hip extension
✔️ Glute recruitment
✔️ Midlife muscle strategy
✔️ Progressive loading
No random reps.
No guessing.
No wasted time.
📅 March 29 – April 25
👉 www.musclemonth.com
And if you’re serious about metabolic support alongside your training:
⚡ 5-Amino-1MQ & SLU-PP-332
👉 www.joanneleestore.com
Weak glutes aren’t lazy.
They’re under-recruited.
Fix the recruitment… and everything changes. 🍑💪
View all episodes
By joanne lee cornishđź’Ş Muscle Month Starts March 29
If you’re ready to build muscle properly — including glutes that actually fire — join me here:
👉 www.musclemonth.com
And if you’re supporting your metabolism alongside your training:
⚡ 5-Amino-1MQ & SLU-PP-332 available at
👉 www.joanneleestore.com
🍑 Weak Glutes? Or Just Poorly Trained?
I keep hearing the phrase “lazy glutes.”
And honestly… it makes me twitch a little.
How can the strongest, most powerful muscle group in your body be lazy?
It can’t.
But it can be badly recruited.
And that’s where most people go wrong.
Because here’s what I see over and over again:
You’re squatting.
You’re lunging.
You’re hip thrusting.
But your hamstrings cramp.
Your lower back tightens.
Your quads grow.
And your glutes? …not so much.
That isn’t weakness.
That’s mechanics.
🧠The Real Problem: Modern Life
Your glute maximus is a powerhouse. It was built for:
✨ Sprinting
✨ Climbing
✨ Explosive hip extension
When was the last time you sprinted?
Exactly.
We sit.
We drive.
We walk on flat ground.
We live in hip flexion.
Hours of sitting shorten the hip flexors, lengthen the glutes, and tip the pelvis forward.
Your nervous system adapts to whatever you repeat most.
So when you go to the gym after sitting all day, your body doesn’t suddenly switch patterns. It keeps using what it’s practiced — hamstrings and lower back instead of glutes.
That’s not laziness.
That’s adaptation.
⚖️ Pelvic Position Changes Everything
Most people live in anterior pelvic tilt — hips tipped forward, lower abs disengaged, glutes already at a mechanical disadvantage.
Try this:
Stand up.
Push your hips back.
Arch your lower back.
Now try to squeeze your glutes.
You’ll feel quads.
Now gently bring your pelvis back underneath you.
Boom. 🔥
Glutes switch on.
That tiny shift is massive.
If you squat and lunge in anterior tilt, you’re training around your glutes — not through them.
đź‘© Midlife Makes It More Obvious
As we age:
⚡ Fast-twitch fibres decline
⚡ Muscle mass drops if not trained properly
⚡ Dieting shrinks glute tissue
⚡ Rapid weight loss without loading = muscle loss
And here’s what most people don’t realise:
Your glutes are one of your largest glucose storage tanks.
When you shrink them, you don’t just lose shape.
You reduce:
• Insulin sensitivity
• Metabolic capacity
• Skeletal protection
This isn’t just about leggings.
It’s metabolic.
It’s hormonal.
It’s structural.
🔥 “But I Can’t Feel My Glutes…”
Feeling isn’t required for activation.
But if:
– Your hamstrings cramp in bridges
– Your lower back burns in deadlifts
– Your quads grow while your glutes stay flat
Something is off.
Most people never reach true hip extension.
They arch their back to fake it.
Real hip extension means your thigh moves behind you and your pelvis comes through under control.
That last 10% of the movement?
That’s where the magic lives.
🍑 And About Hip Thrusts…
Great exercise.
Common mistakes:
Too heavy too soon.
No posterior pelvic tilt at the top.
Bouncy reps.
No real lockout.
The exercise isn’t the problem.
The execution is.
And the devil lives in the details.
đź’ˇ The Truth
Nobody builds muscle accidentally.
The people walking around with strong, developed glutes did not stumble into them.
They had strategy.
They understood mechanics.
They respected progression.
Once you understand this, training becomes fascinating.
Every rep has purpose.
Every meal has direction.
Every adjustment matters.
That’s when it becomes fun.
đź’Ş Muscle Month
Inside Muscle Month we fix:
✔️ Pelvic positioning
✔️ Hip extension
✔️ Glute recruitment
✔️ Midlife muscle strategy
✔️ Progressive loading
No random reps.
No guessing.
No wasted time.
📅 March 29 – April 25
👉 www.musclemonth.com
And if you’re serious about metabolic support alongside your training:
⚡ 5-Amino-1MQ & SLU-PP-332
👉 www.joanneleestore.com
Weak glutes aren’t lazy.
They’re under-recruited.
Fix the recruitment… and everything changes. 🍑💪