Is your back aching? Do you sit at your desk too much? One of the reasons is having lazy glutes aka dead butt syndrome.
Dead butt syndrome develops when the glute muscles(especially the gluteus medius) stop firing correctly. That can happen if you spend too much time sitting in or have a sedentary lifestyle.
When you spend hours in a seated position, your hip flexors contract while your glutes rest.
The same type of muscle imbalance can happen in highly active people who have very strong quads or hamstrings. Even marathon runners develop dead butt syndrome.
Since the gluteus medius normally helps stabilize the pelvis, gluteal amnesia can lead to lower back pain and hip pain, as well as knee and ankle issues, as the body tries to compensate for the imbalance.
The gluteal muscles (gluteus maximus, gluteus medius, and gluteus minimus) not only make us look great but they are the powerhouse of the human body. They are the largest and strongest muscle group and are integral to daily movements.
When gluteal functionality decreases, our lower back and other supportive structures compensate for its function making us prone to injuries and pain
Thus, glute activation exercises are essential for injury prevention, increased muscle development and a better range of movement during leg days.
Let’s see some of these exercises. 
1. CLAMSHELLS : This exercise requires you to lay on your side to help target the glute medius, that is responsible for stabilizing your pelvis. Keeping your feet glute together, begin to lift your top knee as high as you can without rotating your hip. You can perform these for 10-12 reps for 3 sets total. To add more resistance you can loop a resistance band around your thighs just above your knees
2. GLUTE BRIDGE: This exercise will get your glutes firing and it even engages your core. While lying on your back with your knees folded, pull your belly towards your spine and lift your hips up to the ceiling until they align with your knees. Squeeze your glutes at the top, and hold for a few seconds and drop back down.
3. DONKEY KICKBACKS: This is a hip extension exercise that isolates the glutes and reduces the involvement of the hamstrings.
4. BANDED LATERAL WALKS : This exercise targets your glutes and hip abductors and helps improve hip, knees, and ankle stability
5. STANDING GLUTE KICKBACKS: This exercise primarily targets your gluteus maximus (but also engages your other two glute muscles) and hamstrings. It also engages your core since it works to stabilize and maintain the balance of your body.
Apart from the above mentioned exercises there is an array of exercises which you can do to activate your glutes in all angles.
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