Three-Step Glute Re-Engagement
Use a brief single-leg bridge awareness check, then train bridges, side-plank clamshells, and touchdown squats with five-second holds.
ORIGINAL VIDEO
Wake Up Your Glutes (Activate & Strengthen!)
Three hand-authored source chapters and complete English captions verify the awareness check, three-stage progression, five-second holds, repetition ranges, and equipment substitutions.
Original video: Squat University · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Single-Leg Bridge Awareness Checkabout 10 sec
Hold a single-leg bridge for five seconds per side and notice which muscles dominate.
- 02Wall-Press Double-Leg Bridge10 reps · about 12.5 min
Push hands into the wall and toes into the floor, then squeeze the glutes for a five-second bridge hold.
- 03Side-Plank Clamshell Holds8 reps · about 16 min
From bent-knee side plank, drive the lower knee down, lift hips forward, open the top knee, and hold five seconds.
- 04Single-Leg Touchdown Squats10 reps · about 20 min
Hinge on one leg until the glute engages, squat down to tap the free heel, and stand.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
The first step is an awareness check, not a diagnosis. Use the basic clamshell instead of the side-plank version and a low supported touchdown squat when needed. Stop if the routine reproduces back, hip, or knee pain.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.