Gentlemen, stick with me here. This isn't clickbait – it's biomechanics.
Weak glutes force other muscles to pick up the slack during everyday movements: walking, standing, climbing stairs. The result? Your knees and lower back pay the price.
That nagging lower back ache? Those creaky knees? Could be your underworked glutes crying for help. Five minutes every other day might be all it takes to find out. And maybe even fix it.
How?
The Clamshell: a glute-focused exercise targeting your glute medius and maximus (two important muscles that keep your buns running smoothly).
How to do it:
Lie on your side, back and hips aligned, knees stacked on top of each other with your feet together
Support your neck with your hand or a pillow
Engage your core (feel yourself squeezing your abdominal muscles) to keep hips and upper body stable and supported
Lift your top knee up and back – keep ankles or feet touching, hips steady
Lower to touch knees and repeat for 16-20 reps, then switch sides
Movement starts here
Movement ends here – then lower your knee back down
Change it up:
Too uncomfortable? Use a towel under your hip, or do it lying on your back
Too easy? Add a resistance band just above your knees around your thighs – start light, progress heavier as you build strength
My formula:
No band: 2-3 sets of 16-20 reps per side, 30-45 seconds rest between sets
With band: Increase resistance, decrease reps
Light band: 16-20 reps
Medium band: 12-16 reps
Heavy band: 8-12 reps
Do it in bed before you get up if that's what it takes. Five minutes won't hurt – but stronger, perkier glutes definitely won't either. Your back will thank you. Your knees will rejoice. (And hey, maybe your partner too.)
Be inquisitive, be safe, and keep living the good life.
– Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.