Why Strong Glutes will help keep you Pain Free

Oct 10, 2019 | Guides

Updated 29/10/2023

Why The Glutes Matter

If you think that having a great shape is the only reason to give your glutes attention you couldn’t be more wrong. For most people however, achieving a good looking figure is the only benefit that comes with caring for your glutes, and while this is true, it is only one of the many reasons why maintaining you glutes is so important for physical health. In this article we will be discussing glutes, and how maintaining and caring for them, is necessary for your overall physical well-being.

What are glutes?

Glutes are the largest muscle group in our body, they consist of the Gluteus Medius, Gluteus Minimus, and the most commonly known Gluteus Maximus. And aside from enhancing the look of your behind, they are responsible for virtually every move we make including walking, running, standing, and sitting. In short, they are pretty much always in use. This is why maintaining healthy glutes is so important in keeping other parts of your body in good physical health. We get many clients here suffering with lower back pain who after a Sports Massage or Deep Tissue Massage where the glutes have been released will feel much better!

Glutes and knee/back pain

It is probably not surprising that weak glutes are often associated with back pain. But did you know that weak glutes can also cause knee pain? -it’s true! Because our bodies are, in a way, interconnected machines, and glutes are a very critical part of that machine. Having healthy glutes promotes stability in the hips. Without stable hips, the way you walk, run, climb, and even sit, will be negatively impacted. This negative chain of events can cause a myriad of lower body problems including, the lower back, legs, ankles, and you guessed it, knees. Are you beginning to understand the importance of good glutes health yet?

How to achieve and maintain healthy glutes

There are a variety of exercises that can help in achieving and maintaining good glute health. However before we list the best glute exercises, it is important to note that over exerting the glutes  (especially if you do not normally exercise regularly) can sometimes cause more harm than good, so it is important to start out slowly to give your glutes a chance to get used to the strain that exercise can cause. Effective exercises for glutes include:

  • Back and forward lunges
  • Squats
  • Bridge (specifically single leg)
  • Planks
  • Buttox clenches
  • Walking
  • Hiking
  • Step aerobics

Any sort of physical activity (especially with beginners) can sometimes cause pain or tightness in the glutes. If you are experiencing pain in the glutes after exercising then you may want to book a sports massage in Leeds, or find a massage therapist, who specialises in sports related injuries who can help. Massage can also be effective when performed pre workout.

How massage can help the glutes

If you are experiencing lower body pain related to weak glutes, and live near Leeds or in Leeds city centre, search “back pain Leeds” or “massage Leeds city centre” to find a qualified massage therapist near you to help improve your glute health.

If you’re experiencing pain or injury related to your glutes, you may want to do less strenuous exercises related to your glutes to avoid further strain and damage. You can also as your massage therapist to perform a number of different massage techniques to strengthen, and relieve, any strain that the glutes may be experiencing.


Can strong glutes help with knee pain?
Yes, strong glutes can help alleviate knee pain by stabilising the hips and preventing undue stress on the knee joints.

How often should I work on my glutes?
Aim for at least three glute-focused workouts per week for noticeable improvements.

Can I do these exercises at home?
Absolutely. Many glute-strengthening exercises can be done at home with little to no equipment.

Are squats the best exercise for strong glutes?
Squats are effective, but a variety of exercises, including lunges and hip thrusts, should be included for a well-rounded glute workout.

Are strong glutes beneficial for athletes?
Yes, strong glutes improve athletic performance by enhancing power and stability, reducing the risk of injury.

Can weak glutes be the cause of poor posture?
Weak glutes can contribute to poor posture, leading to a range of musculoskeletal issues.

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When you come for a massage at Circle8 we don’t just treat your issue and send you away, we find out exactly which movements and muscles are causing it, explain to you what’s actually happening, give you exercises in the gym and at home that you can do to help alleviate and eventually get rid of your issue.