Sneaky Signs That You Have Weak Glutes
Your glutes are the biggest muscles in your body, and they're responsible for a lot of the movement in your hips and thighs. When they're weak, it can lead to all sorts of problems, from knee pain to lower back pain. There are a few sneaky signs that you might have weak glutes. If you notice any of these, it's time to start working on strengthening them. The first telltale sign of weak glutes is lower back or pelvic pain (via Well and Good). If your glutes are weak they can't support your spine the way they should, which can lead to pain in those areas.
Another way you can tell you have weak glutes is if you have a hard time making it up the stairs. Going up stairs requires a lot of power from your glutes, so if they're weak it can be tough to do. This is also a sign that your core isn't as strong as it could be. Finally, feeling weak or tired after standing for short periods of time may mean that your glutes aren't able to support your body correctly while standing. You should be able to stand for long periods of time without feeling fatigued, weak, or sore. If you notice any of these signs, you should start working on strengthening your glutes.
How to strengthen your glutes
If you're looking for ways to strengthen your glutes, there are many exercises that can help. First is the glute bridge, which is a great exercise for activating the glutes (via International Sports Science Association). Lie flat on your back with feet flat on the ground and shoulder-width apart. Raise your hips off the ground, contracting the glutes as you do so. Hold for a few seconds, then lower back down. Repeat 10 to 15 times. Another great exercise is hip thrusts (via Verywell Fit). This exercise is similar to the glute bridge, but with a bit more intensity. Position yourself in the same way, but lean your back against an elevated surface like a bench or couch. Thrust your hips up, again contracting the glutes. Hold for a second or two, then lower back down.
Squats are a classic exercise that works multiple muscle groups, including the glutes. To perform a squat, stand with your feet shoulder-width apart and toes pointing forward (via Outside Online). Lower your hips back and down as if you were going to sit in a chair. Keep your knees behind your toes and your weight in your heels. Drive back up to standing, squeezing the glutes at the top of the movement. Doing these exercises regularly can help you strengthen the glutes and improve your overall fitness level. Remember to warm up before you start any workout routine.