How Strong Glutes Can Keep You Pain-Free
May 17, 2026
Just this week, one of my newer clients who started Pilates with me around 8 months ago shared how she was making sure her glutes were working properly on her daily walk. She was clenching them the whole time! Not surprisingly, she was having back pain flare-ups regularly. I'm so glad she told me this, as this accounted for the pain flare-ups, and I was able to explain to her why this is so bad for her body. It then dawned on me that it's now 2.5 years since I wrote my blog post "Why Clenching Your Glutes Could Be Causing You Pain", which to this day is my most commented-on blog post. It made me realise that it's time for an important reminder about the dangers of clenching and gripping glutes, so that newer clients can avoid this and older clients can check that bad habits haven't crept in. Be sure to read the post above for a detailed account of why clenching your glutes is so bad for your body and how to break yourself of the habit if you are doing it.
Back in 2023, this post sparked a discussion that led many people to analyse whether they were clenching or gripping their glutes without realising it. Some were doing it consciously, while others were shocked that they were clenching their glutes unconsciously. This was great for improving body awareness and helping people break these habits to prevent or overcome pain. My existing clients already know how passionate I am about ensuring their glutes are activated and working to keep them pain-free, but what exactly do I mean when I say glutes?
The term “glutes” refers to the gluteal muscles, which are the muscles located in the buttocks area. There are three main muscles in this group:
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Gluteus maximus – the largest muscle, responsible for movements such as standing, climbing stairs, running, and squatting.
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Gluteus medius – helps with balance and stabilising the hips during movement.
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Gluteus minimus – the smallest muscle, assisting with hip movement and stability.
Why Are Glutes So Important?
The glute muscles play an important role in supporting movement, balance, and overall body stability. They help stabilise the hips and pelvis during activities such as walking, running, climbing stairs, and standing on one leg. Strong glutes also assist with maintaining proper posture and spinal alignment, which can help reduce lower back pain and improve body mechanics. Well-developed glutes can also help prevent injuries by improving support and stability in the hips, knees, and lower back, while weak glutes may increase the risk of pain, poor balance, and movement difficulties.
How Can I Tell If My Glutes Are Working Efficiently?
If you are experiencing pain, poor balance, and tight hamstrings, these can all be signs that your glutes are weak or not functioning properly. Long periods of sitting can also cause the glutes to become inactive and less supportive. Many people struggle to consciously activate their glutes at first, as the mind-body connection of Pilates often needs to be developed. Once acquired, this awareness helps improve the mental connection to the glutes so they can contract and release when needed and not be clenched or gripped all the time. Techniques such as releasing tight areas of the glutes with a massage ball, followed by targeted strengthening exercises, can help the glutes work more effectively and provide better support for the body.
If you are dealing with chronic pain and would like help to ensure all your muscles are activating as efficiently as possible, my online Pilates studio is for you. Email me at [email protected] to get started. Alternatively, you can book an Initial Assessment with me here or take the free 10 day trial of JS Mind Body Pilates, my online studio and start straight away. It would be my pleasure to assist you on your Pilates journey to moving with ease as you age!
