Weak glutes is a very common problem that a lot of people aren’t even aware they have. It’s usually accompanied by weak core stabilising muscles, poor pelvic stability, tight hip flexors and often tight hamstrings and/or back pain. The problem becomes progressively worse, because other muscles take over from the weak glutes, leaving them to become even weaker. In order to strengthen up weak glutes, you need to do exercises which specifically target them. This avoids other muscles taking over and doing the work.
What the glutes do
There are 3 glute muscles – minimus, medius and maximus, which carry out various actions at the hip joint. The largest of the 3 – the gluteus maximus is very developed in humans because it is what holds us in an upright standing position. This is strong glutes are important for good posture. It’s also why weak glutes can cause back pain. The movements the glutes carry out are:
- Extension (taking the leg behind the body or extending from hip flexion as in squats and glute bridges)
- Abduction (lifting the leg to the side)
- Inward and outward rotation of the leg
Why the glutes get weak
There are lots of reasons why weakness in the glutes and the associated weakness and tightness of other muscles develop. These include:
- Inactive lifestyles / too much time sitting
- Being overweight
- Pregnancy
- Injuries that cause alteration to movement patterns (even if only temporary)
- Wearing high heels regularly
Weak glutes symptoms
How do you know if your glutes are weak? Glute weakness isn’t always obvious, because other muscles take over from the glutes. If you have any of the following problems, they may be due to weak glutes:
- Lower back pain
- Poor abdominal tone
- Tight hamstrings
- Frequent running injuries
- Stability problems when weight is on one leg
Exercises for weak glutes – a 6 week program
These 6 exercises focus on activating the glute muscles, making sure they get worked rather than the hamstring and back muscles taking over. The 6 week program increases the number of reps of each exercise every week so that you will gradually build up your glute strength. For single leg exercises, the number is for each leg. For the leg circles, the number is for each direction, so in week 1 for example you would do 5 clockwise and 5 anticlockwise.
Before you do the workout, please read these general exercise guidelines.
You’ll need an exercise mat or some other form of cushioning for the workout. See an exercise mat buying guide here.
Exercise instructions are below the chart.
Exercise instructions
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