tag:theconversation.com,2011:/global/topics/hip-91625/articlesHip – The Conversation2022-11-06T19:04:06Ztag:theconversation.com,2011:article/1909782022-11-06T19:04:06Z2022-11-06T19:04:06ZGlute force: why big, strong bum muscles matter for your overall health<figure><img src="https://images.theconversation.com/files/490521/original/file-20221019-21-rw40xd.jpg?ixlib=rb-1.1.0&rect=0%2C8%2C5980%2C3965&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>The glutes are the large, powerful muscles in your bum that help support the pelvis, stabilise the hip joint and allow the hip to move. </p>
<p>Countless social media posts extol the virtues of building strong glutes through exercises such as squats. However, most of what you hear from such “gymfluencers” is about how the bum muscles look.</p>
<p>Forget about how they look; what about what they <em>do</em>? Why is having big, strong glutes important for your body to function well?</p>
<p>In fact, having strong bum muscles is crucial to good musculoskeletal health.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/490514/original/file-20221019-14-64isla.jpg?ixlib=rb-1.1.0&rect=0%2C10%2C6720%2C4456&q=45&auto=format&w=1000&fit=clip"><img alt="A person does squats in the park." src="https://images.theconversation.com/files/490514/original/file-20221019-14-64isla.jpg?ixlib=rb-1.1.0&rect=0%2C10%2C6720%2C4456&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/490514/original/file-20221019-14-64isla.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/490514/original/file-20221019-14-64isla.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/490514/original/file-20221019-14-64isla.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/490514/original/file-20221019-14-64isla.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/490514/original/file-20221019-14-64isla.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/490514/original/file-20221019-14-64isla.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Strong glutes are important for overall health.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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<p>
<em>
<strong>
Read more:
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<h2>Bum muscles hold your body up and protect the hip joint</h2>
<p>The gluteal muscles are a group of three separate muscles, each with unique anatomical structure and function.</p>
<p>The deepest and smallest muscle is called the gluteus minimus, which is very close to the hip joint itself. </p>
<p>Overlaying gluteus minimus is the gluteus medius. This one is relatively large and spans the whole outer surface of the pelvis.</p>
<p>The gluteus maximus is the largest of the three gluteal muscles and <a href="https://pubmed.ncbi.nlm.nih.gov/19449297/">overlays</a> both gluteus medius and minimus. This muscle is what gives the the bum its distinctive bum-like shape, but it plays a very important role in the way your body functions.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/490487/original/file-20221018-17040-tyefa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A diagram of the gluteal muscles." src="https://images.theconversation.com/files/490487/original/file-20221018-17040-tyefa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/490487/original/file-20221018-17040-tyefa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=563&fit=crop&dpr=1 600w, https://images.theconversation.com/files/490487/original/file-20221018-17040-tyefa.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=563&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/490487/original/file-20221018-17040-tyefa.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=563&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/490487/original/file-20221018-17040-tyefa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=707&fit=crop&dpr=1 754w, https://images.theconversation.com/files/490487/original/file-20221018-17040-tyefa.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=707&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/490487/original/file-20221018-17040-tyefa.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=707&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">The gluteal muscles are a group of separate muscles that work together.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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<p>In combination, the gluteus maximus, medius and minimus gives rise to many hip movements, and provide shock absorption when you’re walking or running. </p>
<p>These muscles work together with your brain to generate a lot of power to hold your body up as gravity tries to pull it down. They also protect the hip joint from impact and from shearing forces that might cause long term damage.</p>
<p>Some of <a href="https://onlinelibrary.wiley.com/doi/10.1002/ca.23510">our</a> <a href="https://www.sciencedirect.com/science/article/pii/S1063458418315127?via%3Dihub">work</a> has identified some people with hip pain also have impairments in the gluteal muscles.</p>
<p>These impairments could reduce the bum muscles’ ability to protect the joint against long term damage and potentially affect a person’s ability to bear weight (for example, when standing on one leg or climbing stairs).</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/490295/original/file-20221018-26-9cipur.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A man does hip thrusts in the gym." src="https://images.theconversation.com/files/490295/original/file-20221018-26-9cipur.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/490295/original/file-20221018-26-9cipur.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/490295/original/file-20221018-26-9cipur.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/490295/original/file-20221018-26-9cipur.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/490295/original/file-20221018-26-9cipur.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/490295/original/file-20221018-26-9cipur.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/490295/original/file-20221018-26-9cipur.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Don’t skip the glutes.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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</figure>
<p>A reduction in muscle size and an increase in non-active tissue such as fat has been <a href="https://pubmed.ncbi.nlm.nih.gov/31689358/">reported</a> in hip conditions such as greater trochanteric pain syndrome (a common type of hip pain, also known as gluteal tendinopathy).</p>
<p>The same is also true for <a href="https://www.oarsijournal.com/article/S1063-4584(16)30064-4/fulltext">hip osteoarthritis</a>, which affects the whole joint.</p>
<p>The rates of osteoarthritis in Australia are <a href="https://doi.org/10.1111/imj.15933">increasing</a>, with <a href="https://aoj.amegroups.com/article/view/3664/4322">one in every seven</a> hip joint replacements conducted in people under the age of 55. However, it’s worth noting just because you have signs of arthritis on hip x-ray or MRI, it doesn’t mean you will have pain or <a href="https://www.sciencedirect.com/science/article/pii/S1063458420312310?via%3Dihub">develop</a> <a href="https://bmjopensem.bmj.com/content/7/4/e001199">pain</a>.</p>
<p>Research <a href="https://pubmed.ncbi.nlm.nih.gov/29439949/">suggests</a> the way a person moves may contribute to the risk of hip osteoarthritis in young people.</p>
<p>If you do have hip pain, bum muscle strengthening is <a href="https://www.racgp.org.au/download/Documents/Guidelines/Musculoskeletal/guideline-for-the-management-of-knee-and-hip-oa-2nd-edition.pdf">recommended</a> as the first line treatment.</p>
<p>But strong glutes have also been shown to improve your day-to-day function, especially in those with hip osteoarthritis. </p>
<p>In particular, people with hip osteoarthritis who have stronger glutes walk faster and longer <a href="https://onlinelibrary.wiley.com/doi/10.1002/jor.1100150421">distances</a> and climb stairs <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/acr.22329">faster</a> than those with weaker glutes.</p>
<h2>Should I do my bum exercises?</h2>
<p>Ultimately, better bum muscle function is likely to be helpful and is often recommended by doctors, physiotherapists and other health-care practitioners.</p>
<p>They may prescribe certain exercises to strengthen your glutes and target problems around the hip area.</p>
<p>Having weak glutes is associated with:</p>
<ul>
<li><p><a href="https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-019-2833-4">low back pain</a></p></li>
<li><p><a href="https://pubmed.ncbi.nlm.nih.gov/18838402/">patellofemoral</a> pain (pain under the knee cap) and</p></li>
<li><p>greater <a href="https://www.sciencedirect.com/science/article/pii/S1050641117300111?via%3Dihu">trochanteric pain syndrome</a> (the common type of hip pain we mentioned earlier, also known as gluteal tendinopathy).</p></li>
</ul>
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<a href="https://images.theconversation.com/files/490491/original/file-20221018-8349-md9j52.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Two people do deadlifts in a gym." src="https://images.theconversation.com/files/490491/original/file-20221018-8349-md9j52.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/490491/original/file-20221018-8349-md9j52.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/490491/original/file-20221018-8349-md9j52.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/490491/original/file-20221018-8349-md9j52.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/490491/original/file-20221018-8349-md9j52.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=504&fit=crop&dpr=1 754w, https://images.theconversation.com/files/490491/original/file-20221018-8349-md9j52.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=504&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/490491/original/file-20221018-8349-md9j52.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=504&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Your physio might prescribe glute exercises.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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<p>Glute strength may even have a role to play in keeping your <a href="https://journals.lww.com/jwhpt/Abstract/2021/07000/Hip_and_Pelvic_Floor_Muscle_Strength_in_Women_With.5.aspx">pelvic floor</a> in good shape (although further research is required).</p>
<p>That’s not to say doing your bum exercises will automatically cure all these ailments; each case is unique and involves a range of factors. But having strong glutes is, in general, very important for hip and pelvis stability and function.</p>
<p>No matter if you are a gymfluencer, a professional sports person, or just a regular bum-owner, having strong glutes will keep you in good stride.</p>
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<em>
<strong>
Read more:
<a href="https://theconversation.com/physio-chiro-osteo-and-myo-whats-the-difference-and-which-one-should-i-get-149993">Physio, chiro, osteo and myo: what's the difference and which one should I get?</a>
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<img src="https://counter.theconversation.com/content/190978/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Charlotte Ganderton receives funding from Arthritis Australia, Physiotherapy Research Foundation, Swinburne University of Technology, National Institute of Circus Arts and La Trobe University.
Charlotte Ganderton is a member of the Australian Physiotherapy Association and Sports Medicine Australia.</span></em></p><p class="fine-print"><em><span>Adam Semciw is affiliated with Northern Health. </span></em></p><p class="fine-print"><em><span>Matthew King receives funding from the Physiotherapy Research Foundation, Australian Physiotherapy Association, La Trobe University and the Transport Accident Commission . He is affiliated with the Australian Physiotherapy Association, Sports Medicine Australia and the International Hip-related Pain Research Network.. </span></em></p>Forget about how your bum muscles look; what about what they do? In fact, having big, strong glutes is crucial to good overall musculoskeletal health.Charlotte Ganderton, Physiotherapy lecturer, Swinburne University of TechnologyAdam Semciw, Associate Professor in Allied Health, La Trobe UniversityMatthew King, Postdoctoral Research Fellow, Lecturer, and Physiotherapist, La Trobe UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1831322022-06-30T23:59:46Z2022-06-30T23:59:46ZHip flexors get weak when we sit too much – but simple stretches and strengthening exercises can leave you less stiff<figure><img src="https://images.theconversation.com/files/468170/original/file-20220610-14-lc8vgd.jpg?ixlib=rb-1.1.0&rect=7%2C46%2C5145%2C3368&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>I am sure you’ve been told you should stand up and move away from your work stations or use a standing desk where possible. One of the major benefits of doing this is to activate and stretch the hip flexor area.</p>
<p>But what are the hip flexors, and why are they so important – and what happens if we let them get weak and stiff?</p>
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Read more:
<a href="https://theconversation.com/why-do-i-grunt-when-i-bend-over-120976">Why do I grunt when I bend over?</a>
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<h2>What are hip flexors?</h2>
<p>Hip flexors are the powerful muscles located at the front of your hip. They include:</p>
<ul>
<li><p>the psoas major and psoas minor, which connect the femur to the spine, and</p></li>
<li><p>the iliacus, which runs from the pelvis to the femur.</p></li>
</ul>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/468162/original/file-20220610-28106-y3wr0g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/468162/original/file-20220610-28106-y3wr0g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/468162/original/file-20220610-28106-y3wr0g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/468162/original/file-20220610-28106-y3wr0g.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/468162/original/file-20220610-28106-y3wr0g.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/468162/original/file-20220610-28106-y3wr0g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/468162/original/file-20220610-28106-y3wr0g.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/468162/original/file-20220610-28106-y3wr0g.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Hip flexors are the muscles located at the front of your hip.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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<p>Hip flexors are activated when you draw your knee towards your chest. They are important for walking and running. </p>
<p>They’re also very important in sport, as they flex the hip, and work with the quadraceps to extend your knee when you need to sprint or kick.</p>
<p>An athlete with an injured hip flexor will have great difficulty running or kicking.</p>
<p>The hip flexors also work with the glutes and other muscles of the torso to stabilise the spine – which makes them important for posture. </p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1534530705727926272"}"></div></p>
<h2>What happens when they’re weak or stiff?</h2>
<p>Weak hip flexors may make climbing stairs, running or even walking on a flat surface difficult or painful. It can also can cause other muscles in the area to work hard to compensate. This changes your gait (the way you walk).</p>
<p>Tight hip flexors can make walking and standing difficult because they pull your spine down. This makes you lean forward, which puts strain on your lower back muscles (which work in opposition to keep you upright). </p>
<p>An imbalance between the hip flexors and the opposing muscles pulling your torso in the opposite direction can lead to lower back pain.</p>
<p>Tight hip flexors can reduce the range of motion of the knee. This can result in a stiff knee gait, where the knee doesn’t bend as much as it should. After some time, it can lead to knee pain.</p>
<p>All in all, weak or tight hip flexors can cause your joints or muscles to function in an abnormal way and this can lead to injury.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"1532376503203266560"}"></div></p>
<h2>How can I keep my hip flexors in good shape?</h2>
<p>As with all muscles, hip flexors lose strength and mass through lack of exercise. </p>
<p>Another contributing factor is sitting for long periods, which keeps the psoas muscles relaxed in a shortened position for a long time.</p>
<p>This is particularly important for those of us who spend long periods seated at a work desk, and is why many health-care professionals advise taking a break from sitting or opting for a standing desk.</p>
<p>Hip flexors should be kept both flexible and strong.</p>
<p>Stretching exercises to improve flexibility of the hip flexors include:</p>
<ul>
<li><p>lying on your side and pulling one foot to your butt, while keeping your knees close together</p></li>
<li><p>stepping forward into a lunge, going as low as you can while keeping your torso upright. </p></li>
</ul>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/0Tgt2IRn6q4?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Some examples of exercises that help stretch hip flexors.</span></figcaption>
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<p>Both should cause you to feel the stretch along the front of your upper thigh. </p>
<p>Stretches should be held for about 30 seconds and repeated two to three times each side. They can be done daily or at least three times weekly to gradually improve flexibility. </p>
<p>If you work at a desk for long periods, try to do some stretching in short breaks during the day.</p>
<p>To strengthen the hip flexors you can lie face up on the floor and do <a href="https://www.youtube.com/watch?v=QWwg3d-N6Wg">straight leg raises</a> (one leg at a time), while keeping your arms on the floor alongside your torso.</p>
<p>This takes the strain off your lower back and is easier to do one at a time to start with. </p>
<p>Another great hip flexor exercise is called <a href="https://www.youtube.com/watch?v=aQulHW8xxEY">mountain climbers</a>. For this exercise, take the push-up position and bring one leg at a time to your chest. This can be done slowly to begin with, or quickly as you gain strength and fitness.</p>
<h2>Strong and flexible hip flexors</h2>
<p>So, hip flexors are relatively easy to train. If you are doing any exercise at all you are likely already keeping your hip flexors strong and flexible.</p>
<p>If you are not exercising, the exercises mentioned earlier will give you a place to start.</p>
<p>Combine these with gentle stretches of other muscle groups and some aerobic exercise like walking, jogging, cycling or swimming. </p>
<p>Remember to start gently and gradually increase the intensity, duration and frequency of sessions. </p>
<p>Failure to look after your hip flexors can lead to an altered gait, posture problems, injury and back pain.</p>
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Read more:
<a href="https://theconversation.com/core-strength-why-is-it-important-and-how-do-you-maintain-it-160358">Core strength: why is it important and how do you maintain it?</a>
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<img src="https://counter.theconversation.com/content/183132/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Andrew Lavender works for the Institute of Health and Wellbeing, Federation University Australia. </span></em></p>Failure to look after your hip flexors can lead to injury, walking problems, posture issues and back pain.Andrew Lavender, Senior Lecturer, Institute of Health and Wellbeing, Federation University AustraliaLicensed as Creative Commons – attribution, no derivatives.