4 Potential Health Benefits of Strong Glute Muscles
Orthopedic surgeons spend a lot of time treating the consequences of poor movement patterns, which include conditions such as arthritis, tendon injuries, back pain, and fractures after falls, says Robert Volk, MD, a board-certified orthopedic surgeon for the Centers for Advanced Orthopaedics in Columbia, Maryland.
“Strong glutes don’t eliminate those risks, but they improve the mechanics that protect the body every day,” Dr. Volk says. “They’re one of the best investments people can make in their long-term mobility, independence, and overall health.”
Here’s a closer look at four ways strong glutes support longevity.
1. May Reduce Lower Back Pain
[2]
“When the glutes are weak or inhibited, the body compensates by overusing the lower back and hamstrings to handle hip extension, creating excessive stress on the spine,” says Tony Ambler-Wright, CSCS, a master instructor at the National Academy of Sports Medicine and a certified strength and conditioning specialist based in Phoenix.Restoring proper glute function helps relieve the strain that leads to chronic back pain, so you can move through life with a stable, well-protected spine, he adds.
[3]
“People who have chronic back pain tend to become less active,” Volk explains. “That decline in activity contributes to weight gain, loss of muscle mass, poorer cardiovascular fitness, and ultimately loss of independence.”
Maintaining movement is one of the most powerful things to support long-term health, Volk adds.
2. May Lower the Risk of Falls
[4]
[5]
And even when they aren’t directly fatal, falls can still impact longevity. “Falls become increasingly dangerous with age,” Volk says. “A hip fracture or other serious fall-related injury can dramatically change someone’s quality of life, often leading to hospitalization, surgery, prolonged rehabilitation, and loss of independence.”
3. May Protect Joint Health
Weak glutes let the thigh bone rotate inward, collapsing the knee and driving knee pain, Amber-Wright says.
[6]
[7]
“By keeping the glutes strong, you maintain proper tracking of the knee over the toes,” Ambler-Wright says. “This alignment preserves joint health, ensuring that your knees and hips function without unnecessary wear for decades to come.”
While glute weakness alone doesn’t cause arthritis, restoring hip strength is an important part of reducing joint stress and helping manage symptoms of degenerative joint disease, Volk adds.
4. May Improve Metabolic Health
The glutes are among the largest muscles in the body, and increasing their mass can improve metabolic health.
“When you increase muscle mass through strength training, you improve insulin sensitivity and your body’s ability to use glucose efficiently,” Volk says. That’s one reason resistance exercise is consistently associated with a lower risk of type 2 diabetes and metabolic syndrome (a cluster of conditions that raise the risk of heart disease), he adds.
[8]
