Gluteus maximus, medius, and minimus are the muscles that help make up your buttock region. These muscles help you move your legs, pelvis, hips, and torso, and are a powerhouse of movement. Since most of us spend a lot of our days seated, the glutes get lengthened in a prolonged stretched position. Meanwhile, hip flexors, the muscles in the front of your hips, get shortened and tight from being flexed for hours a day. Both of these situations compound, making it harder to use your glutes for movement.
This is especially relevant for runners. Runners should be using their glutes to initiate and power their movement. So how do you recruit the glutes?
You’ll want to start doing some dynamic movements to warm up the hips and glutes before going for a run or performing other movements that use the glutes. Try some side lunges and some shallow squats, really focusing on squeezing your glutes as you come out of those movements.
Focus your attention on using the glutes even when walking; they suport you and work with every step you take. Also, think about how long you’re sitting and try to move around more. Stretch out your hip flexors and give your butt a break by standing more often.
For more information check out this article.