Why Your Glutes Matter

Taylor Tomperi, BS, CPT, UHE Glute Certification

Disclaimer: This article was written for educational purposes. It is not intended to diagnose or treat injuries. Always consult your healthcare provider before engaging in a new physical activity routine.

Your glutes (i.e., your butt muscles) serve as more than just something to sit on or a subject of rap songs. They are a critical muscle group responsible for helping us perform activities of daily living. Tasks like walking, standing, bending, and picking things up off the ground are all glute-driven movements. Our ancestors evolved to rely on their glutes for survival by running, jumping, and navigating the terrain. In fact, our glutes are one of the main tools that help us maintain our unique upright posture relative to other primate species.

The world of today looks much different from it did back then: couches, dinner tables, cars, and desks have enabled us to spend the majority of our day in a seated position. Sitting this much can lead to tight hip flexors and decreased demands on the glutes and core muscles, causing them to weaken and lose muscle over time. This can be a problem because muscles help stabilize our joints and move our limbs. If one muscle is weak, the joint becomes unstable. The body will then recruit the help of the surrounding musculature to work harder to help stabilize the joint,

which can cause those muscles to be overworked and susceptible to injury.

If an injury does occur, it’s helpful to ask yourself why the injury happened in the first place. Oftentimes, a muscle that is rigid, tight, and overworked will reach a breaking point, resulting in a strain or tear. It can also cause uneven tension on the joint, which can lead to painful impingements. In addition to treating the injury, it’s important to assess the opposing muscles and test for deficiencies that might have caused the injured muscle to be overworked in the first place.

The lower back, hips, and knees are very common sites for pain. Oftentimes, the first thing people do is incorporate exercises or stretches that target those painful areas. This might provide temporary relief by addressing the symptoms, but it doesn’t always address the root cause. The glutes have a direct influence on stabilizing the back, hips, and knees. Having strong glutes is the foundation for success when it comes to being functional and pain-free. Exercises such as hip thrusts, single-leg Romanian deadlifts, and banded side steps are excellent exercises for strengthening the glutes.