Many people train glutes for aesthetic reasons but there are many important health reasons to focus on hard butt workouts that go beyond a better looking butt. Some of the reasons will surprise you and others may completely alter your workout plan for better fitness results. Here’s why we need better butt work more often and 5 moves to get you started.

How Glute Training Impacts Metabolism 

The gluteus maximus is the largest muscle in the body and when trained effectively and regularly can have an incredible metabolism boosting effect.  This is the reason the fitness slogan more butt less gut came to be and why I recommend hard glute work 2-3 times a week to anybody wanting to lose body fat, lose belly fat and especially anybody needing to elevate their resting metabolic rate considerably.  More on the type of glute training to do for this specific goal at the end of this post but first let's cover all the other super important reasons for more butt work.

How Glute Training Affects Balance

Your glutes are very important stabilizers of the pelvis during most movement but especially hiking, running and walking.  If you walk around in uneven terrain or wear heels from time to time (even a tiny 2” heel), your glutes work extra hard to keep you upright.  Strong glute muscles also help to maintain neutral pelvic alignment for better overall posture which is also essential for balance. The more aligned you are the less likely you are to fall. 

How Glute Training Assists The Core

Having stronger glutes is also key for better core stability.  The more effective your glutes are at assisting with movement of the pelvis and trunk when the legs are fixed the better your core can stabilize the spine.  For example when you bend over to pick up a heavy box or laundry basket your glutes assist the core so the core doesn’t do all the work.  The relationship between the core and glutes is one of the most important ones to focus on in your training which is why I've covered it extensively in several blog posts.    

How Glute Training Prevents Pain and Injury

In addition to assisting with core stability your glutes are also key for healthy posture that produces efficient movement.  With adequate glute strength your body is less likely to resort to faulty movement patterns that put you at risk of pain syndromes and dangerous injuries that often lead to more serious problems..  If you’ve ever developed a hip and back issue then shortly after a neck and shoulder issue and shortly after that a knee and foot issue then you already know how one problem can lead to a whole lot of body issues.  Glute training is usually where the issue starts for many clients because of our sedentary jobs and habits.  

How Glute Training Improves Sports Performance

Finally you may participate in sports or other activities that require some type of explosive movement such as tennis, cycling, golf, softball, trail running, or stand up paddle boarding.   Strong glutes are what literally propel you forward or assist with the power required to facilitate the end movement.  But what if, like me, you don’t do sports?  What if you prefer activities like yoga, bouldering or fan dancing in rhinestone heels?  You still need strong glutes to climb big rocks, fly an advanced arm balance or decelerate your body with grace while spinning fan veils overhead.  Strong glutes are a must for better performance of most sports or physical hobbies.  

5 of the best butt moves for strong glutes

These 5 moves listed below (featured in the slideshow) will strengthen your glutes for all the goals listed above and are also great for boosting metabolism and burning fat. Best of all they do not require much equipment or time or exertion. In fact the more slow and controlled your movement the better!

1. Single Leg Bridge or Hip Thrust

2. Banded Deadlift Variations

3. Elevated Hip Extension

4. Banded Glute Work

5. Side Lying or Kneeling Leg Swings

Perform 6-8 repetitions with neutral pelvis and core activated at a slow controlled tempo. After one round rest for 30 seconds then repeat up to 3 times. You can focus on one move per day after total body strength training or post cardio or hiit training.