Weak glutes can leave you with pain, bad posture, and balance issues.
Learn expert-approved glute exercises that help strengthen them.
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Nashville-based certified personal trainer and fitness instructor
What are the glutes and why are strong glutes important?
Our gluteal muscles quite literally power us through everything we do.
Strong gluteus medius and minimus muscles, for example, could mean less knee pain with stairs.
What causes weak glutes?
When we spend most of our days sittinghello, extra-long work dayslosing muscle strength isnt uncommon.
Over time, that leads to glute weakness.
For instance, doing weak glutes exercises andwalking to build glutescan help activate and strengthen the muscle group.
But poor posture is also an under-the-radar weak glutes symptom.
Pain in your low back or pelvic area
Oftentimes, lower back pain is associated with a weak core.
Nashville-based certified personal trainer and fitness instructor
Something most people dont realize, though, is that your core is more than your abdominal muscles.
Your core is made up of several muscles, including your glutes, Dr. Agenor says.
The whole shebang needs to be strong and stable to support our everyday functions.
Thats whyfixing glute imbalancethe second you notice it is so important.
Having a hard time with stairs
What do weak glutes look like?
If you want the ultimate weak glutes test, take the stairs and see how you feel.
Its one of the best ways to check for glute activation and strength.
With weak glutes, the opposite is true.
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Sitting for prolonged periods of time can lead todead butt syndrome, aka gluteal amnesia.
I sometimes incorporate a side plank in with the side-lying exercises to further strengthen the core.
you’ve got the option to also add in someupper glute exerciseslikeclamshells.
Not only are these glute exercises challenging, but they help with function, Dr. Agenor says.
Below, kickstart your weak glutes treatment plan by trying some of her go-to exercises for glute activation.
Glute bridge
2.
Reverse lunge
3.
Step-up
4.
Fire hydrant
5.
Clamshell
FAQ
1.
How do you test for weak glutes?
An easy weak glutes test to start with is to take the stairs and see how you feel.
Another option is to do a standing test.
What are symptoms of weak glutes?
Other muscles overcompensate for weak glutes.
Which exercise is best for glutes?
There are numerous weak glutes exercises that can help strengthen the muscle group.
How long does it take to strengthen weak glutes?
Glutes not growingas fast as youd like?
If youre wondering how long it takes to strengthen weak glutes, its not an overnight thing.
Dont just focus on your glutes, eitherwork on building full-body strength.
This wont just leave you feeling stronger now, but will also benefit you down the line.
Strong glutes, strong legs, strong life.
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