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Workout

Deep Gluteal Muscles: Activation and Strength

~52 min.
~624 kcal
⁉️ Comments

Most people train their glutes but never feel them working — because the superficial muscles take over the load while the deep ones remain "asleep." This workout is designed specifically to wake up and truly engage the deep gluteal muscles: the gluteus minimus, gluteus medius, piriformis, and the external hip rotators.

Why does this matter? The deep gluteal muscles stabilize the pelvis with every step, run, and jump. Weakness in these muscles is one of the leading causes of discomfort in the lower back, knees, and hips. Strengthening them can improve your posture, stabilize the hip joint, and bring a new level of quality to any lower-body movement.

  • The workout includes exercises focused on hip abduction, rotation, and stabilization — exactly the movements where the deep gluteal muscles are most active.
  • FISIO functional resistance bands allow you to adjust the load angle to suit your needs, making the exercises equally appropriate for beginners and those with more training experience.
  • Pay close attention to movement quality: take your time, keep the pelvis stable, and focus on feeling the target muscle rather than simply completing the movement.

This workout is designed for adults of any fitness level who want to improve lower-body stability, reduce discomfort in the lower back, and build true gluteal strength — not just visible, but functional.

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Main exercises
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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