We often chat about the importance of a rock-solid core, but let’s not forget the unsung heroes: your glutes. When these guys are slacking, it’s not just about booty aesthetics—it can mess with your balance, posture, and even your overall athletic game.
According to Core Restore Co’s Heather Foord, weak glutes can lead to hip mobility issues, making your body compensate in all the wrong ways. This, in turn, affects how the rest of your muscles and functions operate.
So, how do you know if your glutes are on the weaker side?
Heather explains that a good test is to try doing a single-leg squat. If you can dip it low with knee flexion at 90 degrees, consider those glutes in good shape.
Another test is the Trendelenburg Test: stand on one leg, try to keep that pelvis steady, and check if it tilts to the other side. If it does, your glutes might need some love.
Here are 10 signs you need to strengthen your glutes
Knee or hip pain: Feeling discomfort during your workout, especially around the knees or hips, could be a red flag. Heather suggests a side-lying leg raise test. If pain kicks in, your glutes might be the culprit.
Poor posture: Slouching or hunching over? It might not just be a bad habit—it could signal your glutes need strengthening. Weak glutes might lead to lower back pain and poor hip mobility.
Wonky gait: If you’re running with a wobble or experiencing muscle spasms, your glutes might be taking a nap. Hip joint stiffness can mess up your gait, causing abnormal movement and, eventually, weakness.
Plantar fasciitis: Sharp heel pain might be a late sign of weak glutes. Chronic glute weakness can lead to altered foot strike positions during running, possibly leading to plantar fasciitis.
Blisters: This is a surprising symptom to many people, but blisters and foot issues could relate to weak glutes. A new blister might indicate changes in your gait due to glute weakness.
Struggles with balance: Do you find that your knees cave in or you lose balance during squats or lunges? This is another sign of glute weakness!
Knee pain or knee injuries: Recurrent knee injuries or pain can be a sign of glute weakness. When your glutes are weak, your thigh tends to rotate inwards. This rotated position puts extra strain on the knee increasing risk of ACL injuries and knee injuries.
Rounding of the back: If you you get rounding of the back, or you feel like your back muscles activate, particularly when doing deadlift movements or picking things up off the floor (or picking toddlers up!), it might mean your back muscles are taking over – and your glutes aren’t working the way we want them to.
Legs fire up with exercise: Another sign is the firing or ‘burning’ of the quads and hamstrings (front and back of your thighs) during a workout, but a real struggle to get the glutes switching on.
Lack of shape: Commonly referred to as a ‘pancake butt’! This flattened look can be a sign that there’s a lack of development in the upper glute and a lack of tone.
How to Boost Your Glutes?
Ready for the glute revolution? Try some exercises like single-leg squats, regular squats, side-lying leg lifts, step-ups, and reverse planks. You can also spice it up with lunges, split squats, and deadlifts for some serious glute toning. Still struggling? Emsculpt might be the answer for you. This technology is used for the rehabilitation of glutes and each session is the equivalent of 20,000 supramaximal muscle contractions! Many of our patients feel stronger and experience a reduction in symptoms after just one session
Finally, remember, your glutes are more than just for show—they’re your body’s powerhouse. Give ’em the attention they deserve, and you’ll be strutting your stuff pain-free!
