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How Do I Fix Muscle Imbalances in My Glutes?

Correct Glute Asymmetry, Improve Strength, and Prevent Injury



woman on balancing beam

What Are Glute Muscle Imbalances?

A glute muscle imbalance occurs when one side of your glutes is stronger, more activated, or better developed than the other. This is more common than you might think—and it can lead to issues such as:

  • Lower back pain

  • Hip instability

  • Uneven posture

  • Poor exercise performance

  • Higher injury risk


According to the National Academy of Sports Medicine (NASM), muscle imbalances in the glutes can result from sedentary lifestyles, poor form, past injuries, or favouring one leg over the other during daily activities.


Signs You Have a Glute Imbalance

You might be dealing with a glute imbalance if you experience:

  • One glute looking smaller or less defined

  • Greater muscle activation on one side during workouts

  • Hips shifting during squats or deadlifts

  • Uneven glute soreness

  • Difficulty balancing on one leg


What Causes Uneven Glutes?

Common causes include:

  • Sitting for long periods (gluteal amnesia or “dead butt syndrome”)

  • Previous injuries on one leg or hip

  • Poor posture and spinal misalignment

  • Over-reliance on the dominant side during movement or workouts

  • Improper exercise form

  • Muscle tightness or restricted mobility


How to Fix Muscle Imbalances in the Glutes

1. Perform Unilateral (Single-Leg) Exercises

These force each glute to work independently, helping the weaker side catch up.

Top unilateral glute exercises:

  • Single-leg glute bridges

  • Bulgarian split squats

  • Step-ups

  • Single-leg Romanian deadlifts

  • Cable glute kickbacks

Focus on performing 2 extra reps or 1 extra set on the weaker side to promote muscle growth and activation

2. Correct Muscle Activation with Glute Priming

Sometimes the imbalance isn’t about size—it's about neuromuscular activation.

Best glute activation drills:

  • Banded clamshells

  • Lateral band walks

  • Glute bridges with pulses

  • Quadruped hip extensions (donkey kicks)


Do these as a warm-up before every lower body session.


3. Use Proper Form and Focus on Mind-Muscle Connection

When performing squats, lunges, or deadlifts:

  • Slow down the movement

  • Focus on squeezing both glutes evenly

  • Film yourself to observe any weight shifts or form breakdown


4. Address Mobility Limitations

Tight hips, hamstrings, or lower back muscles can interfere with glute activation.

Daily stretches to include:

  • Hip flexor stretches

  • Pigeon pose

  • Hamstring stretches

  • Spinal twists


Incorporating foam rolling and mobility work can also restore symmetry.


5. Train Your Weaker Side More Frequently

If the right glute is weaker, train it with an extra mini-session during the week.For example:

Bonus Glute Circuit (2x a week):

  • Single-leg bridge x 15

  • Glute kickbacks x 15

  • Clamshells x 20

  • Fire hydrants x 15Rest 30 sec between exercises


6. Get an Assessment From a Professional

A physiotherapist, sports massage therapist, or personal trainer can evaluate muscular imbalances using manual tests or postural analysis.

They may recommend:

  • Corrective exercise programs

  • Neuromuscular re-education techniques

  • Soft tissue therapy or adjustments


Sample Weekly Training Plan to Fix Glute Imbalances

Day

Focus

Monday

Glute activation + Full lower body workout

Tuesday

Rest or light walking

Wednesday

Unilateral glute circuit (weaker side focus)

Thursday

Mobility & stretching

Friday

Glutes and hamstrings workout

Saturday

Bonus unilateral session or yoga

Sunday

Full rest

Nutrition Tip: Support Glute Muscle Growth

To build symmetry, your muscles need fuel. Ensure:

  • Adequate protein intake (1.6–2.2g/kg of body weight)

  • A slight caloric surplus if you're trying to grow glute mass

  • Hydration and recovery (sleep, magnesium, stretching)


When to Expect Results

If you’re consistent, most people start to see improved symmetry, strength, and activation within 6–12 weeks. Be patient—fixing muscle imbalances takes time.


Trusted Sources & References


Final Thoughts

Glute imbalances aren’t just about appearance—they can affect your movement, posture, and risk of injury. With the right mix of unilateral training, glute activation, and mobility work, you can fix uneven glutes and build a stronger, more balanced lower body.




 
 
 

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