Butt Seriously: What’s Going On With Your Booty?

You’ve probably heard people talk about “glutes”—maybe at the gym, in a fitness class, or even from your doctor. But what exactly are they, and why are they so important? Let’s break it down in everyday language.

Where Are Your Glutes?

The glutes are the muscles in your buttocks. There are three main ones that work together to help you move and stay stable:

• Gluteus Maximus – This is the largest muscle in your backside. It’s the one that gives your butt its shape and helps you stand up, walk uphill, climb stairs, or get up from a chair.
• Gluteus Medius – This muscle wraps to the side of your hip. It’s key for balance and helps keep your hips level when you walk or stand on one leg.
• Gluteus Minimus – This is the smallest of the three, tucked under the others. It helps move your leg out to the side and keeps your pelvis steady while you move.

What Do the Glutes Do?

Your glutes aren’t just for sitting—they’re some of the most important muscles in your whole body when it comes to how you move. Here’s what strong glutes can help with:

• Hip Movement – They help you extend your hip (like when you stand up straight or push off to walk), lift your leg out to the side, and rotate your hip in and out.
• Balance and Stability – They keep your pelvis and hips steady when you walk, run, or stand on one leg. Without strong glutes, your body may wobble or compensate with other muscles, which can lead to pain or injury.
• Posture and Core Support – Your glutes help support your spine and pelvis, which means they play a role in good posture and even reduce strain on your lower back.
• Athletic Performance – Whether you’re an athlete or just staying active, strong glutes give you power, speed, and control for things like running, jumping, lifting, or even swinging a golf club.

What Happens When the Glutes Are Weak?

When your glutes aren’t doing their job, other muscles try to take over. That can lead to:

• Low back pain
• Knee problems
• Hip tightness
• Poor posture or balance issues
• Difficulty with daily activities like stairs or carrying groceries

How to Strengthen Them

Good news! You don’t need fancy equipment to build stronger glutes. Here are a few beginner-friendly exercises:

• Glute bridges
• Clamshells (with or without a band)
• Bodyweight squats
• Step-ups
• Side stepping

Start slow, focus on form, and build from there. A physical therapist can help you target the right muscles and progress safely.

The Bottom Line

Forget six-pack abs—glutes are where the magic happens. Whether you’re chasing toddlers, running marathons, or just trying not to grunt getting off the couch, strong glutes have your back. Literally.

By Hannah Ford, PT, DPT, KEOMPT