Glute clenching—the habit of constantly squeezing your glutes—can negatively impact hip mobility, glute strength, and pelvic floor function. While strong glutes are essential for stability, movement, and postpartum recovery, excessive tension in these muscles can actually lead to:

• Low back pain and compression in the lumbar spine
• SI joint discomfort and pelvic misalignment
• Pelvic floor dysfunction (tight muscles don’t contract and relax properly)
• Reduced strength gains due to improper muscle engagement

Glute clenching often happens unconsciously, affecting not only strength and mobility but also the appearance of your glutes. If your muscles are constantly “on,” they aren’t moving through their full range of motion, which can limit growth and function.

If this sounds like you, strengthening your glutes in a lengthened position as well as improving glute medius activation is key to stopping the clench and unlocking full glute power.

1. Train Your Glutes in a Lengthened Position

To break the habit of clenching, you need to teach your glutes how to lengthen under load—this allows for proper contraction and relaxation rather than constant tension.

The best way to do this is by emphasizing eccentric glute loading, meaning movements where the glutes are stretched as the hip joint flexes. Think hip hinging, deep lunges, and single-leg movements that fully activate the glute max.

Best Exercises for Eccentric Glute Loading:

✔ Romanian Deadlifts – Stretches the glute max under load while training hip hinge mechanics
✔ Hip Hinge Variations (Single-Leg Deadlifts, Good Mornings) – Trains balance while strengthening through the eccentric phase
✔ Lunges & Split Squats – Encourages deep hip flexion to stretch the glutes while building single-leg strength
✔ Step-Ups – Strengthens the glutes while emphasizing hip extension

Form Tips for Maximum Glute Activation:

• Focus on deep hip flexion at the bottom of movements
• Maintain a slight forward lean to increase glute max stretch
• Keep a vertical shin angle in lunges and step-ups to shift emphasis away from the quads
• Incorporate hip rotation to improve glute length and activation

💡 Try This: Add paused or slow eccentric phases (3-5 sec lowering) to exercises like Romanian deadlifts and lunges for greater muscle control and lengthening.

2. Strengthen the Glute Medius for Better Stability

The glute medius plays a crucial role in hip and pelvis stability. If it’s weak, your body compensates—causing pelvic drop, trunk leaning, and even more glute clenching to stabilize your movement.

Strengthening the glute med helps set up the glute max for success, reducing excessive tension and promoting proper function.

Best Exercises for Glute Medius Strength:

✔ Hip Abduction Movements – Strengthens the glute med by moving the leg away from the body

• Banded Side-Lying Leg Lifts
• Cable or Banded Standing Hip Abduction
• Glute medius kickbacks

✔ Hip Internal Rotation Drills – Improves mobility and stability

• 90/90 Hip Internal Rotations
• Seated Hip IR with Resistance

✔ Single-Leg Strength Movements – Challenges stability, coordination, and glute med activation

• Single-Leg Hip Thrusts – Builds both glute max and glute med stability
• Lateral Step-Ups – Focuses on pelvic stability and single-leg strength
• Single-Leg Box Squats – Strengthens the entire glute complex while improving balance

💡 Try This: Add tempo work (slow descents, isometric holds) to single-leg exercises to improve control and stability.

Final Thoughts: Stop Clenching & Start Strengthening

If you want strong, functional glutes, you need to stop clenching and start training through a full range of motion.

– Improve glute length and mobility with eccentric strength training
– Build glute medius strength to prevent pelvic instability and compensations
– Focus on deep hip flexion and single-leg work for optimal glute activation

By incorporating these strength exercises, you’ll improve hip mobility, relieve tightness, and maximize your glute gains—all while potentially reducing low back pain and pelvic floor dysfunction.

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