Wake up your sleepy glutes to get back to walking further and enjoying it.
A follow-along class to get your glute muscles working again as you walk. You don’t need to be super fit, no squats involved.
A practical 45-minute pre-recorded movement class you can follow along with at home, divided into two manageable parts.
£9.00
Does any of this sound a little too familiar?
Are you starting to think twice about longer walks because you know your hips will ache afterwards? Perhaps your strides are getting shorter, and you're struggling to keep up with friends or family.
Do your knees complain after walking, or does your back need half an hour of stretching before it feels comfortable again?
Maybe stairs are becoming harder, and you're using the handrail to help haul yourself upwards. Or have you started pushing down on the arms of your chair to stand up?
It's funny how we gradually adapt to these little changes without really questioning why they're happening.
But when your glutes stop pulling their weight, your back, hips and knees can end up picking up the slack.
It's Not Your Fault (and Here's What's Really Going On)
It's not your fault, and it's not your age. Years of sitting and repeating the same movements can change how your body moves.
So why haven't squats and glute exercises fixed it? They can strengthen your muscles without necessarily teaching your glutes to work when you walk.
My approach works differently. We look at how movement connects from your feet, through your knees, to your hips. Get those parts working together as you walk, and your glutes don't have a choice — they have to join in.
No gym, no fancy equipment and definitely no getting down on the floor!
You don't need to be fit, flexible or particularly good at exercise. You don't need special workout clothes, a mat, weights or resistance bands.
Just a sturdy chair and a little space to walk.
And you don't need to find 45 minutes in one go. No complicated routines. No endless squats. Just simple movements that make sense.
Ready to get those sleepy glutes doing their share of the work?
Wake Up Your Sleepy Glutes is a practical, easy-to-follow prerecorded movement class designed to help you understand how your feet, knees, hips and pelvis work together when you walk.
You'll be moving along with me, not just sitting and listening. I'll guide you through simple movements, helping you recognise what's happening in your own body and how to start changing it.
The 45-minute class is divided into two parts, so you can watch them together or separately, with plenty of time to practise what you've learned.
£9.00 for 12 months' access. One payment. No subscription.
Discover what changes when more of your body joins in with walking.
In this class, you'll learn how to:
- Get your pelvis moving again, giving your glutes the opportunity to lengthen and shorten rather than staying held in one position. (Your bottom needs to move, not just squeeze!)
- Give your hips more freedom to move, helping reduce the need for your back to do extra work. (Because walking shouldn't leave your back doing overtime.)
- Discover what your back leg should be doing when you walk, and how your glutes contribute to moving you forwards. (Your shortened stride might not be something you just have to accept.)
- Get your feet, knees and hips working together, so your glutes can contribute more effectively as you walk. (It's a team effort, not just a bum exercise!)
- Recognise movement habits that may be holding you back, and learn simple ways to start changing them. (Because you can't change something you don't know you're doing.)
What others have experienced
Connie attended my original live Sleepy Glutes class. Here's what she told me afterwards:
"Making the glute connection in this workshop is a gamechanger."
"I watched the replay last night, golfed 18 holes today, and walked a significant portion of the course with no pain in my legs or feet."
— Connie, 63
Hello, I'm Gaile!
My own back and hip problems sent me on a journey over 25 years ago to understand why our bodies sometimes stop moving as they should.
At 60, I have no physical issues and I'm stronger than I was in my 30s.
I discovered my talent is taking complicated anatomy and explaining it in everyday language so that you can recognise what your body is doing, why it matters and how to start changing it.
"But Gaile, I've tried loads of glute exercises before and nothing's changed!"
Strengthening a muscle and knowing how to use it when you move are two different things. We'll explore how your feet, knees, hips and pelvis work together, so you're not simply repeating the same old movement habits.
"But Gaile, I haven't got time for another exercise routine!"
You don't need another exercise routine! What you learn in this class can be put into practice every time you walk, even if that's just walking around your house.
You'll start discovering how to get your back leg involved, rather than having to set aside time for another workout.
"But Gaile, isn't this just what happens when you get older?"
Ageing doesn't mean you have to accept that moving well is a thing of the past. I see changes in my clients' movement all the time, even those in their 80s.
Your body can keep learning new ways to move, whatever your age.
What happens when you start moving differently?
Here's what Maggie found when she learnt how to get her feet, knees and glutes working together as she walked:
"Moving my pelvis in the four different planes has been a game changer. I know when I walk I must push back with my back foot and make my stride longer. I now enjoy going for a pain-free walk, and don’t dread going up hill."
— Maggie, 61
Want to see how I teach before you decide?
Here's a short extract from Wake Up Your Sleepy Glutes, so you can see how we explore movement together.
Ready to give your glutes a wake-up call?
Here's what's included:
- 45 minutes of practical, follow-along teaching to help your glutes work with the rest of your body.
- Two manageable parts — complete the class in one go or spread it over a couple of days.
- Simple movements you can use during everyday walking, without needing another exercise routine.
- 12 months' access — revisit the class and practise as often as you like.
- No special equipment — just a sturdy chair and a little space to move.
All yours for £9.00
One payment. No subscription.
You'll feel right at home if…
- You want to stay active and independent as you get older, but stiff hips, an aching back or shorter strides are beginning to make walking less enjoyable.
- You want to keep doing the things you love, whether that's walking with friends, exploring new places or keeping up with the family.
- You want to understand why your body is changing and are happy to put simple movements into practice during everyday life.
It might not be right for you if…
- You're recovering from recent surgery or an injury and need individual rehabilitation guidance before joining a movement class.
- You're looking for a quick fix without needing to practise or make any changes to how you move.
Frequently asked questions
How long is the class?
It's 45 minutes, divided into two parts. Watch them together or separately.
Is it live, or can I watch whenever I like?
It's prerecorded, so you can watch whenever it suits you and repeat it as often as you like during your 12 months' access.
How do I access the class?
After purchasing, you'll receive an email explaining how to access your class online.
Can I watch on my phone, tablet or TV?
Yes. You can watch on a phone, tablet or computer, or use a compatible TV through screen sharing or casting.
Do I need any equipment?
Just a sturdy chair and a little space to move. No mat or special clothing needed.
I'm outside the UK. Can I join?
Absolutely! You can access the class from anywhere in the world.
I've had a hip or knee replacement. Is this suitable?
Many people with joint replacements can participate in gentle movement, but suitability depends on your circumstances.
If you've recently had surgery, are undergoing rehabilitation or have specific movement restrictions, please check with your surgeon or physiotherapist before taking part.
What if I find some movements difficult?
Work within a comfortable range, take breaks whenever you need to and never push through pain.
What if the class isn't right for me?
This is a digital class with immediate access. Once you've agreed to immediate access and the class has been made available, change-of-mind refunds aren't offered. Your statutory consumer rights remain unaffected.
If you experience an access problem, please get in touch and we'll help.
Ready to enjoy walking again?
Imagine hips that move more freely, a back that isn't constantly working overtime and a stride that feels more natural.
You don't need another complicated exercise routine. You need to understand how to get your body working together.
Here's what Connie, 63, experienced after putting the movement principles she'd learned into practice:
"Last October, I couldn’t walk a quarter mile without severe hip and leg pain."
"I remembered your workshop cues—torso rotation, pushing off the big toe, engaging the glutes and hamstrings—and once I applied them, I walked almost pain-free for the rest of the trip!"
"I walked five miles a day for 14 days!!"
— Connie, 63
Wake Up Your Sleepy Glutes
45-minute prerecorded class | 12 months' access
