Why are glutes, aka your butt, so important for your back and knees?

The glutes or buttocks are made up of 3 major muscles, Gluteus Maximus, Gluteus Medius and Gluteus Minimus, plus a group of 6 smaller but no less important deeper glute muscles. Problem is, these muscles can become weakened from sitting, and poor movement patterns.

 The glutes have a number of roles. The largest the Gluteus Maximus primary role is to extend your leg backwards as your walk, run, climb stairs and get up from sitting. The Glutius Medius and Minimus work to stabilise the pelvis and femur (thigh bone) keeping them in ideal alignment.  If these muscles are weak and not working correctly it can lead to problems with ankles, shins and contribute very strongly to knee pain.   For instance weak Glutius Medius causes the femur to internally rotate, placing increased torsion and stress on the knee.

Glutes play an enormous role in your back health.  The core is important as well, but if your glutes are not strong or working correctly other muscles will try to take over whenever you walk, run, pick up a heavy weight such a child , gardening or shopping. The muscles at the front of the femur, including the quadriceps and your psoas, which runs from the spine to top of the femur, may compensate and overwork. This causes compression and tightness in your lower back. Your hamstrings may try to assist and shorten. The surface muscles along your spine may also try to pull to leg back to propel you forward, as this is not their primary role these back muscles will tighten and fatigue.

While back pain and knee or ankle problems are not solely a problem with weak glutes, they are a major contributor. In following posts I will include some great glute strengthening Pilates exercises.