Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

Grow Your Glutes in just 1 Move 🍑 #gluteworkout

19 Feb 2025 · 2 min

Watch on YouTube

1:31

In this short instructional video, the presenter explains how to diagnose and fix a lack of glute activation during squats. He first recommends a simple “broomstick squat test” – using a broomstick held overhead while performing three forward and three lateral squats – to visually identify muscular imbalances. If the viewer skips the assessment, he offers a single‑leg hip thrust performed with a light abductor band (or hip circle) around the knees. The band creates lateral resistance that specifically engages the glute med, while the cue to push through the heel ensures proper hip extension. The movement is held for a short, intense interval (5‑30 seconds) and repeated, with the suggestion to place it at the beginning of a workout to “program” the glutes. The presenter cites research indicating that a knee‑level band increases glute tissue activation, positioning the exercise as a targeted solution for a non‑firing glute.

Chapters

If you don't feel your glutes when you squat, try this out. Now I'm going to show you one move that'll make your glutes fire almost every single time, no matter what muscular imbalance you have that's stopping you from doing it. But first, the best way to do it is an assessment. If you don't have one, we do that at ResetU. It's called a broomstick squat test. You just need a cell phone, a broomstick, place it over your head, squat 3 times to the front and then 3 to the side. And with this, we can literally see every single muscular imbalance you have on your body. But if you're too lazy to do that and you don't actually want to fix the problem, do this exercise. You need a light abductor band or Hip Circle to start with. You're going to put it around your knees. We're going to do a single leg hip thrust and focus on pushing through your heel. Now, this band is going to create resistance that's going to activate your glute med, the side glute that pulls away. Put your heel into the ground so that you know that you're firing your glute. You're going to lift this hip to the sky. This leg is just going to pull and create resistance for the leg that's in the air. You're going to hold and squeeze for, you know, 30 seconds, as long as you You can hold it. It's pretty tough to hold for 30 seconds. I just did legs too. So maybe like 5 seconds and then lower. Perform this again and again and put it at the beginning of your workout so that way you can program the glute and get that outward directional pull. Studies show if you can have a band around your knees, you can activate and use more glute tissue. So this is really, really isolating that one troublesome glute that's not firing. You're welcome.