The Importance of Having Strong Glutes
The Role of Gluteal Muscles in Health, Performance, and Everyday Life
In over 22 years of professional training here in and around the St. Louis, MO area, one issue I’ve seen more than any other is chronic lower back pain.
Because of the way the human body is structured, the spine endures a lot of stress with every movement we make.
While factors like posture, disc health, and mobility all play a role, one underlying cause stands out time and again: weak glutes.
Yep, it's true, so many of our issues start with the butt!
The gluteal muscles—better known as the glutes—are the powerhouse of your body.
This muscle group includes the gluteus maximus, gluteus medius, and gluteus minimus, all located in your buttocks.
Having strong, functional glutes is essential not only for athletes, but for anyone who wants better mobility, stability, posture, and long-term health.
Core Functions of the Glutes
Strong glutes are involved in nearly every major movement you perform each day. That's right ... nearly EVERY major movement, EVERY day. Here’s how they help:
Hip Extension: The gluteus maximus powers actions like standing up, climbing stairs, running, and jumping.
Pelvic Stability: The gluteus medius and minimus stabilize your pelvis when you walk, run, or balance on one leg.
Posture Support: Developed glutes help maintain a neutral spine, reducing slouching and lowering the risk of back strain.
Benefits of Strong Glutes
1. Improved Athletic Performance
For both athletes and fitness enthusiasts, strong glutes mean more power, speed, and agility.
They’re critical for explosive movements like sprinting, jumping, and weightlifting—and they help you perform at your best while staying injury-free.
2. Injury Prevention
When your glutes are weak, other muscles—like your lower back or hamstrings—step in to compensate.
That leads to imbalances, poor movement patterns, and a higher risk of knee, hip, or back injuries.
Strengthening your glutes supports better alignment and helps protect against lower back pain and runner’s knee.
3. Enhanced Everyday Function
From walking and stair climbing to lifting groceries or standing up from a chair, strong glutes make movement easier and more efficient. They reduce fatigue and help you maintain independence and ease in daily life.
4. Support for Lower Back Health
Because the glutes stabilize both the pelvis and the spine, they play a direct role in reducing lower back stress and chronic pain.
Building glute strength can relieve existing discomfort and help prevent future flare-ups.
5. Better Balance and Stability
Glute strength improves balance and coordination—especially important for older adults.
Strong glutes lower the risk of falls and improve overall body control on uneven or unstable surfaces.
Top 3 Exercises to Strengthen Your Glutes
1. Hip Thrusts
Why: Excellent for building gluteus maximus strength and improving hip extension.
Regression: Lying Glute Bridge
Progression: Single-Leg Hip Thrust
2. Banded Clamshells
Why: Targets the glute medius and piriformis—often used in physical therapy to manage pain and enhance pelvic stability.
Regression: Bodyweight only
Progression: Banded Lateral Walk or Standing One-Leg Fire Hydrant
3. Romanian Deadlifts (RDL)
Why: Strengthens the entire posterior chain, improving functional strength and reducing lower back strain.
Regression: Bodyweight or anterior-loaded RDL
Progression: Single-Leg RDL
Why Professional Guidance Matters
Even the best exercises lose impact if they’re done incorrectly—or without balance across your full training program.
Working with a qualified personal trainer or performance coach ensures your glute training supports your posture, movement patterns, and goals safely.
At Functional Elements Training & Nutrition in Creve Coeur, MO, our coaching team helps clients strengthen their glutes to relieve back pain, improve performance, and move with confidence - either in a one-on-one or micro group format.
Whether you’re an athlete, desk worker, or weekend warrior, we’ll help you give your body what it needs—when it needs it.
Ready to build a stronger foundation from the ground up?Contact Functional Elements Training & Nutrition today to start your customized program focused on glute strength, stability, and lifelong movement quality.
And remember…
Give Your Body What It Needs, When It Needs It.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training & Nutrition Center
(c) 314.401.5047
functionalelements@gmail.com
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