Why Your Glutes Aren’t Firing (and How to Fix It)
jen Landry 
Lost your butt after pregnancy? Learn why your glutes aren’t firing, how it leads to pain, and the best exercises to fix your “pancake butt” for good!
Feeling like you’ve lost your butt since having kids? You’re not imagining it! Many moms notice their glutes flattening (hello, pancake butt!) postpartum. Weak or inactive glutes don’t just change how your jeans fit—they can also cause tight hip flexors, lower back pain, and knee discomfort. The good news? You can fix it!
Why Glute Activation Matters
Your glutes aren’t just for looks—they play a huge role in core stability, posture, and pain-free movement. When they aren’t firing properly, other muscles (like your lower back and hip flexors) take over, leading to discomfort and imbalances.
Signs Your Glutes Need a Wake-Up Call
➡️ Your butt looks flatter than before (especially postpartum).
➡️ You feel most lower-body exercises in your quads or hamstrings, not your glutes.
➡️ Your hip flexors or lower back feel tight after workouts.
➡️ You struggle with balance or single-leg movements.
The Fix: Activating Your Glutes the Right Way
Instead of jumping straight into squats and deadlifts, start with activation exercises to wake up your glutes and rebuild your shape and strength.
✔ Glute Bridges with Core Engagement – Keeps your lower back from taking over.
✔ Side-Lying Hip Abductions – Strengthens the glute medius for better hip stability.
✔ Single-Leg Movements – Trains each side independently to correct imbalances.
Strength, Stability & Mobility—All in One
The best part? You don’t need separate routines for strength, stability, and mobility. The right exercises can improve all three at once, making your workouts more effective and time-efficient.
As busy moms, we don’t have time for separate strength, mobility, and stability workouts—so let’s work them togetherfor better results in less time!
Ready to Get Your Glutes Back?
💡 Try this week’s Glute Activation Workout: HERE
💡 Not sure where to start? My 1:1 coaching can create a customized plan for you: E-mail jen@momsfitlife.com
💡 Need accountability? Join our private community for expert guidance and weekly tips: HERE
Categories: : Butt, Exercises, Glutes, Pelvic Floor