Glute Guide

Inside this guide

GLUTES: STRENGTH, HEALTH & NUTRITION Fitness Reference  Educational Use Strong glutes support walking, balance and independence. Page 1 Glutes: Build and Keep Strength as You Age Why glutes matter, how nutrition supports them, and how to train them The glutes are the largest and strongest muscles in the body. They power walking, stairs, standing up and lifting, stabilise the hips and support the back and knees. Like all muscle, they shrink with age and inactivity, but resistance training plus enough protein and calories can build and keep them at any age. This guide covers what they do, how nutrition supports them, training principles, exercises for home and gym, sample routines and age-friendly adjustments. 1. Meet Your Glutes Three muscles, many jobs Why this matters: Knowing what each muscle does helps you train all of them. MUSCLE WHERE WHAT IT DOES Gluteus maximus The largest glute muscle, on the back of the hip. Extends the hip for standing up, climbing stairs, walking uphill, running and jumping. Gluteus medius On the side of the hip. Stabilises the pelvis when you stand on one leg, so it supports walking, balance and knee alignment. Gluteus minimus Deep and smaller, under the medius. Helps with hip rotation and stability. 2. Why Strong Glutes Matter for Health Beyond looks Why this matters: Glute strength shows up in daily function, balance and long-term independence. AREA WHAT HAPPENS WHY IT MATTERS Everyday movement Standing from a chair, climbing stairs, walking and getting off the floor all use the glutes. Weak glutes make these tasks harder and push the load onto the knees and back. Balance and fall prevention The glute medius keeps the pelvis level in single-leg stance. Better hip strength and balance are linked with fewer falls as you age.…