Strong glutes aren’t just about aesthetics—they’re crucial for supporting your body, especially as you age. Prolonged sitting, high heels, and poor training habits can weaken your glutes, leading to back pain, poor posture, and instability. But it’s never too late to strengthen and stabilize this key muscle group.

The glutes, or gluteal muscles, are a group of three muscles located in your buttocks that play a big role in how you move and stay balanced. Think of them as the engine of your body—they help you walk, run, squat, and keep good posture. The largest of the three muscles is the gluteus maximus. This muscle is on the outer part of your butt and is what gives your butt its shape. The gluteus maximus is responsible for helping you stand up, climb stairs, and keep your body upright.

Beneath the gluteus maximus is the gluteus medius. This muscle is found on the upper outer part of your butt, right below the hip bone. It’s important for stabilizing your hips when you walk or run, and it helps move your leg away from your body. It also plays a role in rotating your thigh. Finally, there’s the gluteus minimus, which is the smallest of the three. It’s located deep inside your buttocks, under the gluteus medius near the hip joint. Like the gluteus medius, it helps stabilize your hip and assists with leg movement and rotation.

These muscles work together to support your body’s movements and keep you balanced. Strong glutes are important not just for athletes but for everyone because they help protect your lower back, improve your posture, and prevent injuries. Whether you’re walking down the street, standing up from a chair, or running around, your glutes are hard at work, making sure you can move smoothly and stay stable.

By incorporating targeted glute exercises, you’ll improve body alignment, protect your knees, and enhance overall movement. Your glutes are your body’s powerhouse, driving every step, squat, and lunge. With just a few controlled movements, you can effectively lengthen and activate your muscles, promoting a stronger, more stable body.

These movements are part of the 50 exercises included in the I Am Ageless Now book, available here.)

Key Tips for Effective Glute Activation

• Engage your core: With each exercise below, engage your abs to support your back and protect your joints.
• Move comfortably: Stick within a comfortable range of motion to avoid strain.
• Add a challenge: Use a small soft ball to increase intensity and further activate your glutes.
• Repeat each exercise about 10 times, to your ability. 

Single Leg Squat / Lunge

Setup: Place your foot on a small ball. Movement: Slowly hinge forward until you feel your left glute and hamstring engage. Repeat on the opposite foot. Variations: Reach forward with your right arm for balance. To target the outer glute, reach across the opposite knee.

Standing Ball Squat

Setup: Place the ball just above your knees. Movement: Squat slowly, hinging forward to activate the glutes and hamstrings. Straighten your knees and squeeze the ball to maintain hip alignment. Variations: Lift one foot off the ground and alternate for a balance challenge.

Bridge

Setup: Lie on your back with the ball between your knees. Movement: Lift your hips until you feel your glutes and hamstrings engage. Lower back down slowly. Focus on engaging your inner thighs rather than squeezing the glutes. Variations: Lift your left foot off the floor to target the right side, then alternate. For the most challenging variation, place both feet on the ball and lift into a bridge.

Hip stretch

This final stretch is well-deserved after working the glutes. Setup: Lie down with the ball under your right hip; your left hip remains on the floor. Movement: Extend your right arm overhead and focus on lengthening your right hip. Breathe deeply, stretching and relaxing the right side. Repeat on the left side.

Strengthening your glutes not only helps you look good but also keeps your body supported and pain-free as you age. So get moving, engage those muscles, and feel the difference! For a complete guide with 50 exercises, check out the I Am Ageless Now book.