A physical therapist says this is the most important muscle to strengthen, especially if you spend a lot of time sitting

Try this simple exercise and start building strength

Woman sitting at a desk with a clock on the wall in front of her. She is seen from behind. She is in a domestic setting.
(Image credit: Westend61 / Getty Images)
By
published
in Features

Finding an effective workout routine that targets every major muscle can be difficult. And although it's important to consistently activate a wide-range of muscles, you might be wondering which ones to prioritize if you’re short on time.

According to Laura Wilson, physical therapist and founder of The Swiss Touch, there’s one muscle that’s often neglected. “Most clients I see have poor glute strength,” she tells Fit&Well.

“The glutes are one of the biggest, most powerful muscles in your body,” says Wilson. They comprise three muscles situated around the buttocks; the gluteus maximus, gluteus medius and gluteus minimus.

Illustration of placement of three glute muscles. Three outlines of buttock area with skeleton overlaid, and muscle placement of gluteus maximus, medius and minimus shown in red. The Maximus originates from the top of the pelvis and finishes past the hip joint. The medius originates from the top of the pelvis but finishes by the hip joint. It is smaller than the maximus. The minimus originates further down and also finishes by the top of the hip joint. It is the smallest glute muscle.

(Image credit: sumaki / Getty Images)

“They support the lower back, they give you pelvic control, and you use them in walking and running,” says Wilson.

This means that weak glutes could lead to lower-back pain, or even an injury if you run or walk a lot. “Weak glutes put a lot of pressure on the front of the hips and can also strain the lower back. It can have a big impact on your entire body's physical health,” says Wilson.

The reason a lot of people have weak glutes is that we spend so much time sitting.

“Muscle strength in the glutes is reduced from sitting because they're inactive—the glutes are being sat on and stretched,” says Wilson.

You can offset the effects of sitting on your glutes with exercise and the move that Wilson recommends to build strength in this area is the glute bridge.

How to do a glute bridge

(Video credit: FabrikaCr / Creatas Video+ / Getty Images Plus)

This is a bodyweight exercise that isolates the glutes. Incorporate it into your workouts to build strength in the glutes, or try it as a regular break from sitting.

“My number one tip is to squeeze the glutes every time you lift them up, which will ensure every rep is efficient and really counts,” says Wilson. Here's how to do it.

Sets: 3 Reps: 10-12

  • Lie on your back with your arms by your sides, your knees bent, and your feet planted on the ground. Make sure your neck and head are relaxed on the floor.
  • Tilt your pelvis up, keeping your back in contact with the floor.
  • Squeeze your glutes, press through your heels and lift your hips so you form a straight line from your knees to your shoulders.
  • Hold for a few seconds, making sure you are squeezing your glutes.
  • Lower slowly, ensuring there is no arch in your back as you come down.

Progressions: To make the exercise more challenging, increase the amount of time you hold your bridge for.

To increase the difficulty further, lift one foot and perform single-leg glute bridges.

Alice Porter
Contributor

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.

Latest