Written by Jennifer Jones, Pilates & Yoga Teacher
Jennifer Jones is a Pilates, Yoga, and Meditation teacher and founder of JenZen Wellness, a holistic health and wellness company. She specialises in supporting women over 40 to prioritise their health and embrace their true selves. Jennifer offers both online and in-person classes and coaching sessions.
A few years ago, I was substituting for a Pilates class at a local gym when we reached the leg and glute section. As we started lunges and squats, a participant suddenly asked, "If I do squats, will my butt look like yours?"
We all burst out laughing; it was such an unexpected question! I told her that with consistent effort (and a few other factors), anything is possible. But beyond aesthetics, I explained why these exercises matter for strength, mobility, and injury prevention. That moment stuck with me, and today, I want to share why your glutes deserve more attention.
Your glutes, also known as your booty, buns, apple bottom, or junk in the trunk, come in all shapes and sizes. While they might help fill out your favourite jeans, they also play a critical role in movement, posture, and stability. They power everything from walking and climbing stairs to keeping you upright and balanced.
But did you know your glutes aren’t just one muscle? They’re a team of three, each with a unique role. When they work together, they help you move better, feel stronger, and even prevent pain and injury.
In this article, I’ll break down:
What your glutes do and why they matter
Signs they might not be working properly
Three essential exercises to wake them up Let’s dive in!
What are your glutes & what do they do?
Your gluteal muscles are a group of three: gluteus maximus, gluteus medius, and gluteus minimus—with some help from the tensor fasciae latae (TFL). Together, they stabilise your hips and power your movements, whether you're running, climbing stairs, standing, or even balancing on one leg.
Gluteus maximus
The largest and most powerful of the three, this muscle gives your butt its shape and strength, it:
Extends the hip when you stand up from a chair
Helps externally rotate the hip (think sitting cross-legged)
Gluteus medius
This fan-shaped muscle on the side of your hip is essential for:
Lifting the leg out to the side (like Side Leg Lifts)
Rotating the leg inward (as in Eagle Pose)
Keeping your pelvis level when walking
Gluteus minimus
The smallest and deepest of the three, it:
Assists with lifting the leg and internal rotation
Stabilises the pelvis, preventing excessive hip drop when walking
Tensor fasciae latae (TFL)
Though not technically a glute, the TFL works closely with them to:
Assist with leg abduction (lifting sideways)
Rotating the hip inward
Supports the knees and pelvis
Why strong, well-functioning glutes matter
Strong glutes aren’t just about appearance; they’re essential for strength, stability, and pain-free movement, becoming even more important as we age.
Prevent aches, pains & injuries: Weak glutes force other muscles (like your lower back and knees) to compensate, leading to discomfort.
Improve mobility & balance: Essential for climbing stairs, getting up from a chair, and even standing without wobbling.
Enhance everyday strength: Everything from carrying groceries to walking long distances feels easier.
Neglecting your glutes over time can make simple movements harder. The good news? You can wake them up and strengthen them at any age!
The benefits of strong, healthy glutes
Support your lower back: Reduce strain and pain by taking pressure off your spine.
Improve posture: Keep your pelvis aligned to prevent slouching.
Enhance balance & stability: Lower your risk of falls and missteps.
Prevent knee & hip pain: Keep your joints stable and aligned.
Boost everyday strength: Make daily movements (standing, climbing, lifting) feel effortless.
Signs your glutes might be weak
Lower back pain: Your back compensates when your glutes don’t activate.
Knee pain or instability: Weak hips can throw off knee alignment.
Tight hip flexors: Overworked hip flexors often signal inactive glutes.
Fatigue when standing: If standing wears you out quickly, weak glutes could be the culprit.
Flat or sagging glutes: A lack of muscle engagement can contribute to shape loss.
The solution? Activate and strengthen them with targeted exercises!
Three essential exercises to fire up your glutes
These exercises will wake up and strengthen your glutes. Use them as a warm-up, or do 3–4 rounds (15–20 reps each) for a full workout.
1. Glute bridge
Lie on your back, knees bent, feet hip-distance apart.
Squeeze a yoga block between your thighs for extra engagement. Press your feet into the mat.
Inhale to prepare, exhale to lift your hips, and then inhale to lower.
Tip: Initiate the lift by squeezing your glutes, not arching your back!
2. Clamshell
Lie on your side, knees bent 90º, feet stacked.
Engage your core and keep your spine neutral.
Exhale, squeeze your glute and lift your knee while keeping your feet together.
Inhale to lower.
Tip: Focus on glute activation, not just knee movement!
3. Donkey kicks
Start on all fours, wrists under shoulders, knees under hips.
Keep a neutral spine and engage your abs.
Exhale, squeeze your glute and lift your heel toward the ceiling.
Inhale to lower.
Tip: Keep your abs engaged and avoid arching your lower back!
Ready to fire up your glutes?
Now that your glutes are activated and ready to work, check out two of my Pilates workouts:
Abs & Booty: Strengthen your glutes and core.
Lower Body Burn: Build glute and leg strength.
Your glutes aren’t just muscles; they’re the foundation of strength, stability, and movement. Whether you're lifting your daughter, walking, running, or simply standing tall, strong glutes make life easier.
And the best part? It doesn’t take much to keep them strong! So keep moving, keep strengthening, and enjoy the benefits of powerful glutes for life.
Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!
Read more from Jennifer Jones
Jennifer Jones, Pilates & Yoga Teacher
Jennifer Jones is a certified Stott Pilates® Matwork Instructor, registered E-RYT 200HR, 500HR Rasa Yoga teacher, and a CNTRD Wellness Meditation teacher. For many years, health and fitness have been an important part of her life in helping manage frequent back pain. As a teacher, Jennifer's passion is to educate and empower her students and clients by providing them with useful tools to support their well-being. Her classes are inclusive, creative, fun, and educational. Jennifer is a highly experienced pilates and yoga instructor who holds multiple certifications including specialties in Group Matwork, Core®, Hot Yoga, and Yin Yoga.
