Wake up those glutes before they even know what hit them.
Keep your core braced and hips square. Don't let your torso rotate to cheat height.
Lifting a bent knee out to the side trains the glutes in abduction, the sideways function that squats and hinges leave almost untouched. Working one leg at a time makes it obvious which hip is lazier, while the all-fours position takes balance out of the equation so the glutes cannot delegate. It is a warm-up staple that doubles as real accessory work in higher rep ranges.
Switching the glutes on before squats, lunges, and runs, and building the side of the glute that shapes and stabilises the hip. No equipment needed, and it exposes differences between sides immediately.
Only as high as your hips stay square to the floor. Anything above that comes from leaning your torso, which steals the work from the glute you were trying to train.
Slow the tempo and pause at the top first, that alone rebuilds the challenge. After that, a mini band above the knees or a light ankle weight scales it further.
