Jhe beloved part of the body that is the gluteus is more than just…a gluteus. It’s made up of three muscles — gluteus maximus, gluteus medius, and gluteus minimus — that help you climb stairs and hills, take off at lightning speed, and look great in jeans.
And these muscles are actually part of a much more complex system, which is why glute strength does more than just give you a strong butt. Because your glutes are actually – wait for it – part of your core.
Wait what? Yes, the more technical term for your kernel is lumbo-pelvi-hip complex, and it encompasses all the muscles that connect your core to your hips, including the glutes. Your glutes are essentially the base of your core, and if that base isn’t strong, it can all be in jeopardy.
“A decrease in gluteal strength can alter your optimal postural alignment and pelvic position when standing or exercising,” physical therapist Laurence AgenorPDT, already said good + good.
The good news is that strengthening your glutes can have training effects on the rest of your body. A strong back can relieve knee pain and even help reduce lower back pain.
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“Many times I’ve seen clients and athletes with general low back pain, and their low back pain goes away when they work on strengthening their glutes,” Gene SchäferCSCS, owner of ARC Athletics At New York, already said good + good. “Doing something as simple as engaging your glutes while standing can actually reduce stress on your lower back and reduce back fatigue and lower back pain.”
Because your core and glutes work in tandem, it makes sense to work your rear using a method like Pilates, where maintaining a strong core throughout the workout is a necessity.
Try it in this 15-minute glute workout by Chloe de Winter from Go Chlo Pilates. In each set, she emphasizes core position to ensure you are engaging your glutes properly. For example, while lying on your side for seashells, it asks you to create space between your ribcage and the floor, which keeps your torso stable and strong, not precariously balanced. Later, while raising one leg on hands and knees, his signal to engage your core will prevent you from sinking into the opposite hip.
This puts all the work in the right places, which results in a stronger butt and, really, a stronger body.