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You are here: Home / Fitness For Women / Real Life Benefits Of Strong Glutes: Why You NEED Strong Glute Muscles

Last Updated on Nov 4th, 2020 fitasamamabear

Disclaimer: Always keep in mind that these are techniques and exercises I have used in my own training programs as well as those of my clients. What is right for us, may not be right for you depending on your health history! Always consult with a certified professional or doctor before jumping into a new type of program. You know your body best so don’t forget to show it some love by taking care of it

Pinterest image with text: closeup of a womans torso, hips and legs in a pink shirt with grey pants
Pinterest image with text: woman in pink shirt and grey pants standing backwards to the camera with her hands in her hair with text about the benefits of strong glutes
Pinterest image with text: woman in pink shirt and grey pants standing backwards to the camera with her hands in her hair with text about the benefits of strong glutes
Pinterest image with text: two images the top of a womans torso and legs wearing blue shorts and the bottom of a woman performing an elevated glute bridge off of a bench
Pinterest image with text: woman in pink shirt and grey pants performing a glute bridge off a bench in the gym
Pinterest image with text: two images the top of a womans torso and legs wearing blue shorts and the bottom of a woman in blue shorts in the same pose
Pinterest image with text: woman in black pants and a grey shirt using a band for glutes exercises

Real-Life Benefits Of Strong Glutes: Why You NEED Strong Glute Muscles

The glutes muscles are an underutilized area which makes them weak, dormant, and sometimes tight. The benefits of strong glutes for busy moms is huge and can help with everything from carrying babes to an easier time playing tag. By improving the glutes muscles strength (and really, the strength of the entire posterior chain), you’ll have an easier time with everyday tasks.

Pinterest image with text: shot of a womans torso, hips and legs in a bright shirt and dark pants with a text block over top talking about the benefits of strong glutes

When people hear the words “glutes muscles”, they naturally think of their bum cheeks. And while that is correct, your glutes muscles also wrap around the side of your hips as well.

For many people, our glutes are under-activated. Placing the focus on strong glutes can have big effects on daily activities. The benefits of strong glutes include:

  • easier time with day to day tasks (carrying, holding)
  • less back pain
  • reduced knee pain
  • better performance (running, jumping, lifting, climbing)
  • improved posture

Strong glute muscles help in all of these scenarios. The benefits of strong glutes are so important that not making them a priority is where most moms fail.

 

Function Of The Glutes

With so many benefits of strong glutes. it only makes sense that your glutes muscles are responsible for more than just thrusting. 

As a result, in order to improve your glutes muscles, you need to train them through all of their functions and in multiple planes. This helps your glutes work together.

Within the movement of your body your glutes are responsible for your hips in & during:

  • extension
  • hyperextension
  • external rotation
  • transverse abduction
  • abduction

These functions aid and support everyday movement and by strengthening them you improve your ability to perform day to day tasks. like picking up your kids properly.

 

The Benefits Of Strong Glutes

Below are the most common strong glutes benefits you’ll notice. However, keep in mind that the glutes muscles need to be trained in a variety of planes as well as with a variety of loads and volume.

Likewise, you also want to pay attention to hip mobility as well (learn more about the importance of hip mobility and strong glutes in pregnancy and postpartum)

 

Strong Glutes Help Improve Posture & Alleviate Back Pain

Due to our daily lives, we tend to have very under activated and weak glutes (we sit all day!).

Especially as moms, our posture tends to be based on how we’re carrying our kids. Instead of using our muscles, we lean to different sides of our body to support our babes.

Mom holding a toddler and leaning backwards

One of the biggest benefits of strong glutes is that it can help improve your posture, thus alleviating back pain.

Glutes help pull your pelvis back into place and takes tension off of your lower back. This, combined with strengthening the anterior core and upper back can improve posture greatly.

Here’s a bit more info on glutes and back pain.

 

Glutes Are Part Of The Pelvic Floor

The word “pelvic floor” is just starting to become mainstream (thank god!).

Your pelvic floor is basically a sling that helps keep your organs inside your body. And one of the muscle groups within that sling are the glutes muscles.

Your pelvic floor is most chatted about during pregnancy and if you have had a postpartum checkup with a pelvic floor physio you’ll know all about it.

Through pregnancy and birth, our pelvic floors become stretched and/or weak. Since the glutes are one of the muscles necessary for the pelvic floor to function optimally it’s essential to make sure they’re activating when they should be.

For this reason, using glute exercises while pregnant (and before and after) can help quite a bit regarding back pain and recovery with pregnancy.

 

Strong Glutes Sky Rocket Performance

Having strong glutes is one of the essentials of being a good athlete. Even if you never plan on playing competitively, having strong glutes gives you the power to push, sprint, pivot, and perform – all of which we do when playing with our kids!

Even if you never plan on playing competitively, having strong glutes helps: Give you the power to push. To sprint. To Pivot safely ... all of which we do when playing with our kids! #glutes #fitasamamabear #trainglutes #momlife… Click To Tweet

Pinterest image with text: woman in pink shirt and grey pants standing backwards to the camera with her hands in her hair with text about the benefits of strong glutes

Strong Glutes Reduce Knee Pain

In my career as a Certified Strength & Conditioning Specialist, I have had too many people to count come through my door complaining about knee pain.

More often than not, these clients have been runners but there’s been lots of are not runners and still experience pain.

While stretching and hip mobility work are part of the equation. The common denominator with almost all cases is weak glutes.

Strong glutes help pull the knee into the path it should be when you land. Exercises like banded squats help re-train movement patterns and get the outer hip to fire and stabilize the knee.

You can learn more about how to prevent knee pain with glute training in this blog post but using glute exercises is a crucial part of it.

 

The Benefits Of Strong Glute Muscles For Moms

While better gym performance, less pain, and a shapely butt might be okay, as busy moms we’re really looking for the day to day stuff. 

From a life perspective, having strong glutes muscles lets you:

  • keep up with your kids while playing tag or running beside them biking
  • Carry grocery bags and a baby at the same time without pain
  • prevent injuries from bending over to pick up a million toys

Strong glutes muscles are crucial for fit and healthy living regardless of what your goals are.

 

How To Strengthen The Glutes Muscles

Learning to strengthen your glutes muscles requires a multi-style approach. Remember you need to:

  • target all of their functions and not just hip extension
  • give them a variety of weights and repetitions
  • learn to contract them properly (sometimes this means working on hip mobility)
  • use a variety of exercises

This is a list of my favorite glute exercises that can be done at home. However, there are so many more.

  • Frog pumps
  • Reverse hyperextensions
  • Crossack squats
  • Weighted glute exercises

When it comes to strong glutes, a mini band is easily the best tool you can invest in. You can use code mamabearfit to grab one. 

These mini-bands help retrain movement, hip the outer glutes more than dumbbells will, and can be added to other glute exercises to increase their tension.

Below is a *super old* m,ini glute circuit you can do at home to get started with if you need the inspiration. I do have a lot of glute workouts on my YouTube channel and you can peek my favorite glute finishers too.

 

 

Learning to activate and engage the glute properly and completely is the first step to improving them. From there, focus on progressing the glutes with weights, repetitions, or variations. Great glute workouts can be hammered out in under ten minutes.

Strengthen & Tone Your Glutes… At Home!

If you’re looking to get strong, reduce back pain, and carry kids easier check out my Stronger Glutes For Busy Moms E-book. This 25-page E-book provides you with everything you need to strengthen your glutes at home.

You’ll learn about the fundamentals of glute training, and have access to my progressive glute training program.

This e-book will take you through:

  • No equipment glute workouts to do over a four week period
  • Glute workouts that require resistance bands to take your toning to the next level
  • My favorite glute finishers (booty burners) to use after you’ve completed the programs
  • 5-weeks worth of full-body, progressive workout programs to continue using after you’ve finished the initial programs

Pinterest image with text: woman in pink shirt and grey pants with blue shoes standing in a gym posing for the camera with with about glute training at home

The difference between these glute workouts and sporadic, glute exercises you stumble upon is that these training programs are progressive. Meaning, they build on one another!

You’ll learn:

  • Which exercises best target glutes (with added video demos!)
  • How often, and when you should train glutes
  • How to take your glute training further

 

Take the guesswork out of your glute training and follow a plan. Learn the best practices to implement when it comes to strengthening glutes and reap the benefits of less back pain and the ability to carry kids easier.

Because being strong isn’t optional when you’re a mom. Grab the Stronger Glutes E-book today.

Buy Now

(when you click on the button a new window will open that will take you to securely process payment)

 

Don’t forget to pin these 3 reasons to train glutes muscles!

 

Related Posts:

  • Let's Talk Glutes- Progressive Glute Training e-BookLet's Talk Glutes- Progressive Glute Training e-Book
  • No Equipment Full Body Workout For WomenNo Equipment Full Body Workout For Women
  • Total Body Workout Routine At Home With A Mini LoopTotal Body Workout Routine At Home With A Mini Loop
Last updated on 11/04/2020

Filed Under: Fitness For Women Tagged With: glute exercises, glutes

Comments

  1. Katie says

    05/01/2017 at 5:53 pm

    A weekend of gardening has reminded me that I’m in pretty terrible shape. I’m super motivated to get back into it this week! Thanks for the post 🙂

    Reply
    • fitasamamabear says

      05/01/2017 at 5:55 pm

      I think whenever you do something you haven’t done in a while you feel out of shape- so don’t worry about it too much! That said, enjoy getting back into it!

      Reply
  2. Janet Earling-Bencivenni says

    05/01/2017 at 6:02 pm

    Great information. I think it’s easy to overlook gluten. Many people assume they are getting them “good enough” with targeting other areas.

    Reply
    • fitasamamabear says

      05/01/2017 at 6:43 pm

      Agreed. While the bigger exercises do target them to some extent. To really keep them strong and functioning they need to be hit as a main muscle group 🙂

      Reply
  3. Dionna says

    05/01/2017 at 7:51 pm

    I love how you break down the importance of doing these glute workouts. Thank you for the information!

    Reply
    • fitasamamabear says

      05/02/2017 at 12:04 am

      Thanks Donna! Glad you enjoyed it 🙂

      Reply
  4. jessica says

    05/02/2017 at 2:57 am

    strong glutes are good for everyone and help maintain a healthy low back. nice post, thanks for sharing (:

    Reply
    • fitasamamabear says

      05/02/2017 at 1:35 pm

      Yes! They honestly just do so much it’s silly not to work them- thanks for stopping by!

      Reply
  5. Jordan says

    05/02/2017 at 12:46 pm

    I never knew glute exercises could help with posture! With 3 kids in the last 4 years, I have that “mommy” posture exactly like in your photo. Thanks for these tips – I’ll have to try them!

    Reply
    • fitasamamabear says

      05/02/2017 at 1:37 pm

      Glutes do SO much in terms of posture, pelvic floor function and overall ability to move. THREE IN FOUR YEARS?! You’re amazing. Give the glute exercises a try and just shout if you need help!

      Reply
  6. Lauren says

    05/02/2017 at 4:23 pm

    Great exercises and motivation. I have lower back problems, and I’ll use some of these to strengthen my glutes. When those muscles around are stronger, my back tends to do better. Thanks!

    Reply
    • fitasamamabear says

      05/02/2017 at 6:31 pm

      Glad it was helpful! Glutes play such an important role but are so often overlooked. Good luck!

      Reply
  7. GiGi says

    05/02/2017 at 6:00 pm

    Girl, I be working the glutes a lot lately and it’s insane. I have totally noticed a difference, this BABY GOT a lil’ back LOL!

    Reply
    • fitasamamabear says

      05/02/2017 at 6:30 pm

      LOVE it! I’m jealous. My glutes struggle to grow so for me to keep a rounded booty I have to work them pretty frequently.. it’s so rewarding though!

      Reply
  8. Davi says

    05/02/2017 at 9:17 pm

    Lots of good information! And I love how you can see your kids/toys in your pics. Definitely makes it more “real life” (I have a 14 month old).

    Reply
    • fitasamamabear says

      05/02/2017 at 11:33 pm

      Haha yup she’s always in the studio with me! It’s so fun when they try to “mimic” 😀

      Reply
  9. Evelyn Reese says

    05/03/2017 at 3:44 am

    I love the breakdown of this important body part. I have just started my fitness routine and I make sure to include the glutes with hips and thighs.

    Reply
    • fitasamamabear says

      05/03/2017 at 7:35 pm

      Wahoo! Congrats on the new fitness routine. I LOVE that you’re including glutes. Keep it up 🙂

      Reply
  10. Deena | Divine Art of Homemaking says

    05/03/2017 at 7:21 am

    Great post! I never knew glutes are part of the pelvic floor or that they could help improve posture! I definitely need to work on that!

    Reply
    • fitasamamabear says

      05/03/2017 at 5:39 pm

      Glad you enjoyed the post! Sometimes I feel like glutes have a say in almost everything haha so yes definitely train them!

      Reply
  11. Agness of Fit Travelling says

    05/05/2017 at 1:10 pm

    I know the importance of training the glutes, but somehow I always forget them. This is a great reminder and excellent workout!

    Reply
    • fitasamamabear says

      05/05/2017 at 3:31 pm

      Sometimes we just need the reminder- glad it helped!

      Reply
  12. Farrah says

    07/17/2018 at 4:30 pm

    Great post! I love doing squats, lunges and glute bridges on my leg day! 😛

    Reply

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About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

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