When most people think about glute exercises, they picture a stronger, rounder backside – but the benefits go far beyond what you see in the mirror.
Strong glutes are some of the most important muscles in the body, playing a huge role in how you move, stabilise and stay injury–free. They support the lower back, protect the knees, steady the hips and even influence how well you stand and walk.
In fact, if you’ve ever had persistent back pain, wobbly balance or tight hips, there’s a good chance your glutes were part of the issue.
Despite their impact on daily life, they are often overlooked in favour of more glamorous gym goals.
Yet these muscles are the powerhouse behind so many everyday movements – from climbing the stairs to standing up from a chair to lifting shopping bags.
When they’re weak, other structures have to work harder, which can lead to discomfort or injury over time. When they’re strong, everything else becomes easier and more efficient.
To dig deeper into why glute strength matters so much, we turned to personal trainer Aimee Victoria Long, who works with celebrities such as Leigh-Anne Pinnock and Lily James and members of the Royal Family.
She explains the wide–ranging benefits of glute exercises and the moves she uses to help clients build real, long–lasting strength.
1. Reduced lower back pain
Many people don’t realise how closely the glutes and lower back work together. Long says that strengthening the glutes ‘helps to support the lower back’ because a strong posterior chain stabilises the spine and reduces strain.
She notes that ‘many clients report noticeable reductions in back pain after incorporating glute exercises into their routines’.
Exercises:
• Glute bridges: Strengthens the glutes without stressing the lower back.
• Hip thrusts: Target the glutes effectively and promote pelvic alignment.
2. Better posture and spinal alignment
Glutes play a surprisingly important role in posture. When they’re weak, the pelvis can tip forward, compromising spinal alignment. Long emphasises that strong glutes ‘help keep the pelvis aligned, preventing excessive anterior pelvic tilt’ – a common postural issue.
Clients often tell her that improved posture boosts both comfort and confidence.
Exercises:
• Deadlifts: Engage the posterior chain and encourage proper spinal alignment.
• Single–leg deadlifts: Improve balance and reinforce glute activation.
3. Enhanced hip stability
Because the hip is a ball–and–socket joint, it moves through a wide range – and without strong surrounding muscles, instability and injuries can follow.
Long explains that glute exercises strengthen the muscles around the hip joint, offering vital support for sport and day–to–day life. This is particularly beneficial for activities demanding hip mobility such as tennis.
She notes that the hip’s ‘huge range of movement’ requires strength around the joint to prevent issues.
Exercises:
• Clamshells: Strengthen the gluteus medius, crucial for hip stability.
• Lateral band walks: Activate the hip abductors effectively.
4. Knee injury prevention
Weak glutes can cause the femur to move poorly during activity, placing strain on the knees.
‘Clients won’t know that strong glutes have a huge impact on knee health,’ says Long, ‘but I’ll always look at clients’ glute strength and function if they say they are suffering with knee pain.’
Strengthening the glutes provides better control and alignment, reducing injury risk.
Exercises:
• Step–ups: Strengthen the glutes while promoting knee stability.
• Side lunges: Engage the glutes and improve lateral movement control.
5. Better balance and stability
Balance isn’t just about the core – the glutes are central to keeping the body steady during movement. Long notes that clients often notice improvements in single–leg exercises, Bulgarian split squats and lunges as their glutes get stronger.
Exercises:
• Single–leg glute bridges: Improve balance and unilateral strength.
• Bulgarian split squats: Challenge stability while engaging the glutes.
6. Enhanced pelvic floor support
Pelvic floor health is often overlooked but glute strength supports this area, too.
According to Long, strong glutes help maintain proper pelvic alignment and function, which can be especially important for postpartum clients or those managing pelvic floor dysfunction.
Exercises:
• Kegel exercises (with glute engagement): Strengthen pelvic floor and glutes simultaneously.
• Bridges with a squeeze: Using a ball, activate both the glutes and pelvic floor.
7. Improved functional movement
Movements such as squatting, lunging and climbing stairs rely heavily on glute strength.
Long explains that building strong glutes means clients can perform these everyday actions ‘with greater ease and efficiency’ and ultimately improve their quality of life.
Exercises:
• Squats: Engage multiple muscle groups and build functional strength.
• Hip hinge movements: Teach proper mechanics for lifting and bending.
8. Improved athletic performance
From sprinting to jumping to heavy lifting, athletic power starts in the glutes. Long says that for athletes, strong glutes are ‘imperative for generating power and explosiveness’ and that clients often see clear improvements in performance once they commit to targeted glute training.
• Power cleans: An explosive movement that targets the glutes and hips.
• Sprints or hill sprints: Strengthen the glutes while building speed and power.
Follow Aimee Victoria Long on Instagram @aimeevictorialong
