Core and glute strength are inextricably linked

By Tania Haas

We’ve already shared how a strong, braced core protects joints and can prevent back pain. Let’s add our backsides to the conversation.

“In most cases, if our transverse abdominals are weak, our glutes are too. The body’s central foundation requires strong glutes,” explains Victoria Di Cicco, a fitness trainer at Medcan. “Anatomically speaking, glutes support your lower back. From a functional standpoint – how you operate outside of the gym environment – activated glutes are the best protection against wear and tear on the knee joints.”

Prevent wear and tear on knee and other joints

She explains that without strong glutes, there’s an increased dysfunction at the knees. For example, when lowering into a squat, people with weak glutes have a tendency to incorrectly load their knees, putting too much pressure on those joints. When the glutes are strong, the pelvis tracks back in a squat, evenly distributing weight across both hip and knee joints. This proper motion of the hips relieves pressure on the knees.

Those with weak glutes have a higher probability of developing problems such as IT band syndrome, runner’s knee, and also issues with feet.

Strong glutes prevent lower back pain

While strong core muscles keep the pelvis in alignment, Di Cicco explains how our glute muscles can be considered back-up support. The three major muscle groups – gluteus maximum, gluteus medius, and gluteus minimus — help stabilize the pelvis and the spine. They also encourage more rotation in the legs and keep the hips mobile.

“By protecting the lumbar spine, we ensure the back is supported in the ideal neutral spine position. Without this glute support, the pelvis can get stuck in anterior tilt, rather than posterior tilt, and that can lead to long-term discomfort and mobility challenges.”

Activate glutes outside of the gym

When walking: be conscious of squeezing the glute muscles while the leg goes into extension and be sure to “push” the ball of the foot as if you are springing into your next step – this will help strength the glute complex.
When seated: get up every two or three hours to allow the glute fibers to go back to a more shortened and contracted state.
When climbing stairs: plant your whole foot on the step and extend the leg and hip as if you were performing a single leg step up exercise, which will help strengthen hamstrings and glutes.

Glute exercises at the gym

When attempting standing exercises like squats or deadlifts, be sure to have a spot or support from a personal trainer to avoid injury. Di Cicco prefers to start with floor exercises to ensure a strong foundation.

Standing Glute Activation

Stand with feet hip width apart and be sure to have all joints stacked on top of each other [knees over feet, hips over knees, shoulders over hips]
Take a deep inhale and on your exhale squeeze your glutes as hard as you can
On your next inhale let the glutes relax
Repeat for 10-20 repetitions

Hip Raise

Lie back down on the floor with your feet a few inches away from your bottom
Take a deep inhale and on the exhale “tuck your pelvis under” and press your hips up to the ceiling while slowing coming down on the inhale
Be sure not to overextend the spine when lifting the hips up as this will strain your back – this is important to avoid lower back pain and to ensure your core is working
Repeat 10-20 repetitions
I would strongly recommend adding in an isometric hold to increase neuromuscular response and difficulty

Marching Hip Raise

Lie back down on the floor with your feet a few inches away from your bottom
Take a deep inhale and exhale to extend your hips up to the ceiling
While continuing to breathe, keep your hips up and alternate by lifting one leg at a time to bring your knee into your chest and back down
Complete for approximately 1 minute or as long as you can perform this exercise with proper form