Activate Your Glutes Better by Stretching Your Psoas

Do you ever finish a workout thinking, “Why are my quads sore, but not my glutes?” You’re not alone. Many people struggle to activate their glute muscles properly—especially during hip thrusts, bridges or squats.

The culprit? Often, it’s your hip flexors. Most of us sit for long periods each day. That constant shortening of the hip flexors can weaken the brain-muscle connection to the glutes. Even if you're training hard, this neural disconnect can prevent proper glute activation and limit your progress.

Watch the full video here:

Understanding Reciprocal Inhibition

There’s a neurological principle at play here called reciprocal inhibition. It means that when one muscle is tight or overactive, its opposing muscle can’t contract efficiently. In this case:

• Tight psoas/hip flexors (front of the hip)
• Limit activation of the glutes (back of the hip)

So to get your glutes firing again, you first need to lengthen and release the hip flexors.

A Simple Psoas Stretch That Works

Here’s an effective way to release the psoas muscle before doing glute-focused exercises like hip thrusts or bridges:

The Stretch:

1. Lie on a foam roller placed just below your hip bone.
2. Bend your opposite knee and hug it toward your chest.
3. Let the leg you want to stretch rest on the floor.
4. Slowly extend and bend the lifted leg for 10–15 reps.
5. Focus on feeling the stretch in the front of your hip.

This stretch targets the iliopsoas, a deep hip flexor that often shortens with long hours of sitting.

The Glute Activation Test (Before and After)

In the video, Ramin demonstrates a single-leg bridge test using muscle activation sensors. Before stretching, his glute activation hovered around 100 units. After one round of hip flexor stretching, the activation more than doubled—rising to 200–300 units. That’s the power of improved mobility.

The takeaway? When your hip flexors are tight, your body compensates by recruiting the quads or lower back. When those flexors are released, the glutes can finally do their job.

Tips to Improve Glute Engagement

To maximise glute activation during your workouts:

• Press your whole foot into the floor (not just your heels)
• Keep your rib cage down while lifting the hips
• Focus on squeezing the glutes at the top of each rep
• Pair mobility with strength by doing this stretch right before your training

You’ll likely notice better glute activation immediately. And over time, this can translate into stronger, more sculpted glutes—and less risk of knee or back pain.

Want to Dig Deeper Into Mobility and Glute Training?

If you're interested in improving your flexibility and restoring proper movement patterns, check out these helpful guides:

• Enhance Your Hip Mobility with These Exercises
• Stay Flexible: Essential Exercises for Busy Professionals
• Strength vs. Flexibility: What’s More Important for Joint Health?
• Improve Hip Mobility to Relieve Lower Back Pain

Each post is packed with real-world insights and exercises that complement the techniques shown in the video.

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