5 Signs That Your Glutes Are Weak and How to Fix It

Weak glutes can cause knee or hip pain, poor posture, lower back discomfort, difficulty with single-leg movements, and ankle instability.

If you notice any of these issues, your glutes might not be doing their job — keep reading for a detailed breakdown and how to fix them.

1. Knee or Hip Pain

Knee and hip pain are often linked to weak glutes, even if the discomfort feels unrelated at first.

The glute muscles play a key role in stabilizing the pelvis and controlling leg movement — when they’re weak, other muscles and joints compensate, leading to misalignment, excess strain, and eventually pain.

How Weak Glutes Contribute to Poor Joint Alignment

The glutes, especially the gluteus medius and gluteus maximus, help keep your hips, knees, and ankles aligned during movement.

When these muscles are weak, your body struggles to maintain proper form, causing the knees to collapse inward (valgus collapse) or the hips to tilt excessively.

This poor alignment increases pressure on the knee joint and hip structures, making them more prone to overuse injuries and chronic pain.

Common Conditions Linked to Weak Glutes

Several common injuries and conditions can develop due to inadequate glute strength:

• Hip Bursitis — Weak glutes allow the pelvis to shift improperly, increasing friction on the bursa sacs in the hip, leading to inflammation and pain on the outer hip.
• Runner’s Knee (Patellofemoral Pain Syndrome) — Poor glute control can cause the knee to track incorrectly during running or squatting, irritating the cartilage behind the kneecap.
• IT Band Syndrome — The iliotibial (IT) band, a fibrous tissue along the outer thigh, can become tight and painful when the glutes fail to stabilize the hip, leading to discomfort along the outer knee or thigh.

Real-Life Example: Runners and Knee/Hip Pain

Runners with weak glutes often experience pain in the front of the knee or along the outer hip.

Without sufficient glute activation, each stride places excessive stress on the knee joint instead of distributing the load evenly through the hips and core.

Over time, this imbalance can lead to chronic pain, inflammation, and a higher risk of overuse injuries.

How Improper Movement Mechanics Increase Strain

When the glutes don’t fire correctly, other muscles — including the quadriceps and hip flexors — take on more work than they should.

This creates an imbalance where:

• The quadriceps pull the kneecap out of alignment, leading to knee pain.
• The hip flexors become overactive, pulling the pelvis forward and increasing stress on the lower back.
• The knees cave inward during movement, straining the ligaments and increasing injury risk.

How to Identify Weak Glutes as the Source of Your Pain

If your knee or hip pain worsens during physical activities like running, squatting, or climbing stairs, weak glutes may be the culprit.

Discomfort that builds after prolonged sitting or standing can also signal glute weakness, as the muscles struggle to support the pelvis and spine when inactive for extended periods.

By strengthening the glutes, you can improve joint stability, reduce strain on the knees and hips, and alleviate pain caused by poor movement mechanics.

2. Poor Posture

Posture isn’t just about standing up straight — it’s about how well your muscles support your spine and pelvis throughout the day.

The glutes are critical for maintaining proper alignment, but when they’re weak, your body compensates in ways that lead to slouching, excessive lower back curvature, or an anterior pelvic tilt.

The Role of Glutes in Maintaining an Upright Posture

Strong glutes help stabilize the pelvis and keep your spine in a neutral position.

They work alongside the core muscles to prevent the pelvis from tilting forward or backward, ensuring that your upper body remains properly aligned.

Without sufficient glute strength, the pelvis shifts out of its optimal position, forcing the lower back, hamstrings, and hip flexors to work harder than they should.

This imbalance leads to poor posture, muscle tightness, and eventual discomfort.

How Weak Glutes Lead to Poor Posture

One of the most common postural issues caused by weak glutes is anterior pelvic tilt, where the pelvis tilts forward, causing an exaggerated curve in the lower back.

This often happens when the glutes are too weak to counteract the pull of tight hip flexors and lower back muscles.

As a result, the lower back takes on unnecessary stress, leading to discomfort, stiffness, and an increased risk of injury.

Slouching is another issue. Weak glutes fail to provide the necessary support for an upright stance, making it harder to maintain good posture throughout the day.

This is particularly noticeable in people who sit for long hours, as prolonged sitting weakens the glutes and reinforces poor postural habits.

The Connection Between Weak Glutes and Desk Jobs

Sitting for extended periods causes the glutes to become inactive, leading to a condition called gluteal amnesia, where the muscles “forget” how to engage properly.

When you spend hours in a seated position, the hip flexors tighten, and the glutes weaken, making it harder to maintain proper posture when standing or walking.

Over time, this leads to a forward-leaning posture, rounded shoulders, and excessive pressure on the lower back.

How to Identify Weak Glutes as the Cause of Poor Posture

If you notice yourself slouching, especially when sitting for long periods, weak glutes may be to blame.

Another key sign is standing with an excessive arch in the lower back or a noticeable forward tilt of the pelvis.

If you often feel lower back discomfort or tightness in your hip flexors after prolonged sitting, it’s a strong indication that your glutes aren’t providing the support they should.

Strengthening the glutes can help correct these imbalances, improve posture, and reduce strain on the lower back.

By incorporating targeted exercises and making small adjustments to daily habits — such as standing up and stretching regularly — you can train your body to maintain better posture naturally.

3. Lower Back Pain

Lower back pain is a common issue, and weak glutes are often a hidden cause.

When the glute muscles aren’t strong enough to support the pelvis and stabilize movement, the lower back muscles pick up the slack, leading to overuse, tightness, and discomfort.

This imbalance becomes especially problematic for people who sit for long periods, lift weights incorrectly, or have generally inactive lifestyles.

How Weak Glutes Cause Lower Back Pain

The glutes play a critical role in supporting the hips and lower spine.

When they’re weak, other muscles — particularly the lower back and hamstrings — take on more work than they’re designed for.

Over time, this overcompensation leads to chronic tightness and pain in the lumbar region.

Instead of relying on the glutes for movements like standing, walking, or lifting, the lower back muscles stay engaged longer than necessary, increasing strain and fatigue.

One major issue that arises from weak glutes is poor pelvic stability.

The glutes help keep the pelvis in a neutral position, preventing excessive forward or backward tilting.

When they lack strength, the pelvis can tilt forward (anterior pelvic tilt), creating an exaggerated curve in the lower back.

This misalignment places extra pressure on the spine, leading to discomfort, stiffness, and even an increased risk of disc issues over time.

Why Sedentary Lifestyles and Incorrect Lifting Make It Worse

Sitting for long hours weakens the glutes because they remain inactive for extended periods.

This inactivity contributes to gluteal inhibition, where the muscles essentially “turn off” and lose their ability to properly engage.

When you stand up after sitting for a long time, your lower back may feel stiff or sore because it has been compensating for inactive glutes.

For people who lift weights, weak glutes can lead to improper movement mechanics.

Instead of using the glutes and hips to drive movements like squats or deadlifts, many individuals rely too much on their lower back.

Over time, this can cause persistent strain, especially in the lumbar spine.

How to Identify Weak Glutes as the Source of Lower Back Pain

If your lower back hurts after walking, standing, or lifting heavy objects, it could be a sign that your glutes aren’t providing enough support.

Many people also notice increased tightness in the lower back first thing in the morning or after prolonged activity.

If stretching the lower back only provides temporary relief, the root cause may not be the back itself, but rather weak glutes failing to stabilize movement.

Strengthening the glutes can relieve lower back strain by redistributing workload back to the muscles that are meant to handle it.

Incorporating targeted exercises and making a conscious effort to engage the glutes during movement can help correct this imbalance and reduce lower back discomfort over time.

4. Difficulty Performing Single-Leg Movements

Single-leg movements require stability, control, and proper muscle engagement — especially from the glutes.

Since the glutes help keep the pelvis level and the leg properly aligned, weakness in these muscles often results in balance issues, knee instability, and improper form during exercises like lunges or single-leg squats.

If one side of your body feels significantly weaker or less controlled, it’s a strong indication that your glutes aren’t firing as they should.

How Weak Glutes Affect Single-Leg Stability

The glutes, particularly the gluteus medius, are responsible for stabilizing the pelvis when you stand or move on one leg.

When they are weak, the pelvis may drop or shift, making it harder to maintain balance.

This instability forces the body to compensate, often by relying more on the quadriceps, hip flexors, or lower back, which can lead to inefficient movement patterns and a higher risk of injury.

One common issue caused by weak glutes is knee valgus, where the knee caves inward during movements like lunges or step-ups.

This misalignment increases stress on the knee joint and can contribute to pain or injuries over time.

Similarly, if the hip drops during a single-leg squat or a step-down exercise, it suggests that the glutes aren’t providing enough support to keep the pelvis level.

Why This Matters for Athletic Performance and Injury Prevention

Difficulty with single-leg movements can lead to compensations that put excess strain on other parts of the body.

Runners, for example, rely heavily on single-leg stability with each stride — if the glutes are weak, the knees and ankles absorb more impact than they should.

This can lead to chronic issues like knee pain, IT band tightness, or even shin splints.

For those who lift weights, weak glutes can result in poor mechanics during unilateral exercises, increasing the risk of muscle imbalances and joint stress.

How to Identify Weak Glutes as the Cause of Single-Leg Instability

If you feel wobbly or unsteady during exercises that involve standing on one leg, weak glutes may be the issue.

A noticeable difference in control between one side and the other is another sign, as imbalances often stem from underdeveloped glutes on one side.

Paying attention to movement patterns — such as a knee that consistently caves inward or a hip that drops during a squat — can help pinpoint weak glutes as the source of instability.

Improving glute strength through targeted exercises can enhance single-leg control, reduce the risk of compensation injuries, and improve overall movement efficiency.

By training both sides equally and focusing on proper glute engagement, you can restore stability and prevent future issues.

5. Ankle Instability or Overpronation

Weak glutes don’t just affect the hips and knees — they also play a crucial role in stabilizing the lower leg and foot.

When the glutes fail to control leg rotation, the foot tends to roll inward excessively, a condition known as overpronation.

This misalignment can contribute to ankle instability, increase stress on the foot and lower leg, and raise the risk of common issues like shin splints and plantar fasciitis.

How Weak Glutes Affect Foot and Ankle Stability

The gluteus medius is responsible for controlling how the leg rotates when you walk, run, or stand.

When this muscle is weak, the femur (thigh bone) can rotate inward too much, causing a chain reaction down to the ankle and foot.

As a result, the arch of the foot flattens more than it should, leading to overpronation.

This excessive inward rolling places extra strain on the ankle, reducing stability and increasing the likelihood of sprains, foot pain, or even stress fractures over time.

Runners and athletes are particularly vulnerable to these issues.

Weak glutes can cause poor running mechanics, where each step places uneven pressure on the foot.

Over time, this can lead to shin splints, Achilles tendon pain, or plantar fasciitis — a painful inflammation of the tissue on the bottom of the foot.

One telltale sign among runners is uneven shoe wear, particularly on the inner edges of the soles, indicating that one side of the foot is taking more impact than the other.

Why Ankle Instability and Overpronation Matter

Poor foot alignment doesn’t just affect the ankles — it impacts the entire kinetic chain.

When the ankles lack stability, the knees and hips have to compensate, leading to inefficient movement patterns and an increased risk of injury.

Over time, untreated overpronation can contribute to chronic pain in the feet, legs, and even lower back, as the body struggles to adapt to the misalignment.

How to Identify Weak Glutes as the Cause of Ankle Instability

If your feet roll inward when walking or running, or if you notice uneven wear on the inside edges of your shoes, weak glutes may be the root of the problem.

Another common sign is feeling unstable when balancing on one leg, as strong glutes are essential for keeping the ankle and foot properly aligned.

Strengthening the glutes can help correct these imbalances by improving leg control and reducing excessive foot rolling.

By focusing on glute activation and proper movement mechanics, you can enhance overall stability, decrease strain on the ankles, and prevent long-term foot and lower leg issues.

How to Strengthen Weak Glutes

Strengthening the glutes requires more than just occasional exercise — it involves targeted movements that activate and engage these muscles properly.

Since the glutes are responsible for stabilizing the hips, pelvis, and lower body, focusing on controlled, full-range-of-motion exercises will help improve strength, posture, and overall movement efficiency.

Whether you’re experiencing pain, instability, or difficulty with certain movements, consistently performing the right exercises can restore balance and prevent future issues.

1. Squats

Squats are one of the most effective exercises for building glute strength, as they engage multiple muscle groups, including the gluteus maximus, quads, and hamstrings.

The key to maximizing glute activation is proper depth and form.

To perform a squat correctly:

• Stand with feet shoulder-width apart, toes slightly turned out.
• Lower your body by bending at the hips and knees, keeping your chest upright.
• Go as low as your mobility allows while keeping knees aligned with your toes.
• Press through your heels to return to the starting position, squeezing your glutes at the top.

Progressions: Add resistance with dumbbells or a barbell, or try single-leg variations like Bulgarian split squats for an additional challenge.

2. Lunges

Lunges target the gluteus maximus, gluteus medius, and quads, making them an essential unilateral exercise for improving stability and muscle balance.

Unlike squats, lunges require more core engagement and balance, helping to correct side-to-side weaknesses.

When performing lunges:

• Step forward with one leg, lowering until both knees form 90-degree angles.
• Keep your front knee aligned over your ankle and your chest upright.
• Push through your front heel to return to the starting position.

Variations: Try reverse lunges (stepping backward) to reduce knee strain, walking lunges for dynamic movement, or lateral lunges to target the glutes from a different angle.

3. Glute Bridges

Glute bridges isolate the glutes without placing unnecessary strain on the lower back.

They’re particularly effective for improving glute activation and pelvic stability.

To do a proper glute bridge:

• Lie on your back with knees bent and feet hip-width apart.
• Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
• Hold at the top for a second, squeezing your glutes, then slowly lower back down.

Common mistakes: Many people overuse their lower back instead of their glutes — focus on driving through your heels and engaging the glutes throughout the movement.

Progressions: Try single-leg glute bridges or weighted hip thrusts using a barbell for added resistance.

4. Clamshells

Clamshells strengthen the gluteus medius, which plays a key role in hip stability and knee alignment.

Weakness in this muscle can contribute to knee valgus (knees caving inward), making clamshells an excellent corrective exercise.

To perform clamshells:

• Lie on your side with knees bent at a 90-degree angle, feet together.
• Keeping your feet touching, lift your top knee as high as possible without rotating your hips.
• Slowly lower the knee back down and repeat.

Progressions: Use a resistance band around your thighs to increase difficulty.

5. Donkey Kicks

Donkey kicks isolate the glutes and help develop strength for activities like running and jumping.

They are particularly useful for engaging the glutes without overloading the lower back.

To do a donkey kick properly:

• Start on all fours with hands under shoulders and knees under hips.
• Keeping your knee bent, lift one leg upward until your thigh is parallel to the floor.
• Squeeze your glute at the top, then lower back down with control.

Key tips: Keep your core engaged to avoid excessive arching in the lower back.

Maximizing Results

For best results, incorporate these exercises 2–3 times per week while focusing on progressive overload (gradually increasing resistance or difficulty).

Additionally, activating the glutes before workouts with light resistance band work can improve muscle engagement and prevent compensation from other muscle groups.

By consistently strengthening your glutes, you’ll improve stability, reduce pain, and enhance overall movement efficiency.

How to Incorporate Glute Training into Your Routine

Building strong glutes isn’t just about doing a few targeted exercises — it requires a structured and consistent approach that fits into your overall fitness routine.

Whether you’re focused on general strength, athletic performance, or injury prevention, glute training should be integrated strategically to ensure balanced muscle development and long-term progress.

How Often Should You Train Your Glutes?

For optimal results, aim to train your glutes 2–3 times per week. This frequency provides enough stimulus for muscle growth and strength improvements while allowing adequate recovery time.

If your glutes are significantly weak or inactive, you may benefit from brief activation drills (such as glute bridges or clamshells) before workouts to reinforce proper muscle engagement.

Combining Glute Work with Full-Body Training

Glutes don’t function in isolation — they work alongside the core, legs, and back to support movement and stability.

Incorporating glute exercises into a full-body or lower-body strength routine ensures balanced muscle development and reduces the risk of compensations that lead to pain or dysfunction.

• If you do full-body workouts, include one or two glute-focused exercises per session, such as squats, lunges, or hip thrusts.
• If you follow a split routine (e.g., lower body on certain days), dedicate a portion of your leg day specifically to glute work.

For those who prefer bodyweight or functional training, glute-focused movements like single-leg squats, step-ups, and resistance band exercises can be easily integrated into home workouts.

Progression and Consistency Matter

The key to stronger glutes is gradual progression — increasing weight, reps, or difficulty over time.

Simply repeating the same bodyweight glute exercises forever won’t be enough; challenge yourself by adding resistance, experimenting with single-leg variations, or adjusting tempo and range of motion.

Consistency is equally important.

Glute strength won’t improve overnight, but committing to a structured routine for several weeks will lead to noticeable gains in stability, posture, and movement efficiency.

Avoid overloading the muscles too quickly — proper recovery is just as important as training to prevent injury and optimize performance.

By making glute training a regular part of your workout routine, you’ll build strength that supports better posture, reduced pain, and improved movement in both daily life and athletic activities.

Conclusion

Weak glutes can lead to pain, poor posture, and instability, but targeted training can correct these issues and improve overall movement.

By consistently incorporating glute exercises into your routine, you’ll build strength, enhance stability, and reduce injury risk.

Start today, stay consistent, and your body will thank you.