Having a big booty that does its job properly is not only visually pleasing (oops, did I say that?!) but also beneficial when it comes to completing physically demanding jobs, activities of daily living and competing or participating in sports. Having well developed and correctly functioning gluteal muscles not only assists in an array of movements, but also aids to prevent lower back, knee and hamstring injuries. The glute muscles play an important role in the stabilisation and movement of our pelvis, lower back, and legs.
There is a strong link between lower back pain and weak gluteal muscles. Incorrect muscle activation patterns cause your body to develop compensatory behaviours. A lack in glute strength or activation in particular places extra load on the muscles your lower back as they try to take over the workload of the glutes along with their own. This can often lead to the development of muscular fatigue, tension and often lower back pain. Issues most commonly arise in individuals who engage in a sedentary job or sedentary behaviours on a regular basis, e.g. office workers, truck drivers, etc. When we are required to stay in a seated position for long periods of time our glute muscles are continuously being stretched and begin to weaken and lose their tone, becoming harder to activate. Studies have found a clear correlation between the lack of strength of the glute muscles and chronic pain in the lower back, hips, knees or ankles.
How do we fix this? The first thing you must do is work on learning how to brace your core muscles as well as bracing your glute muscles as this helps stabilise your lower back. Some exercises that requires core and glute activation include:
· Glute bridges
· Kneeling superman
· Single leg deadlifts
· Split squats
Once you have learnt how to correctly activate and strengthen your glutes, you can work on moving to compound lifts such as squats and deadlifts. As you must know how to use your glutes well under load as it is far too easy for your body to use other muscles like your lower back during these compound lifts.
In conclusion, weakness in your glutes can be the reason that you are experiencing pain in your lower back, hips and legs. If your glutes are a pain in the butt, contact Absolute Balance at and our friendly Accredited Exercise Physiologists can show you how to retrain these muscles and make your booty look even better!