Signs and Symptoms of Weak Glutes

What ever label you like to put on your glutes, they are more than mere esthetic whatever you call them. Your glutes consists of three muscles: the maximus of the gluteus, the medius of gluteus and the minimum of gluteus. Gluteus maximus seems to receive every praise, but medius and minimus are both very critical positions. In addition to helping to stabilize the pelvis together, those three muscles help to balance and extend the leg.

Gluteus Maximus

Most of us think about this as we think of butts. It is the largest muscle in the body with rapid and slow twitching fibers, rendering it capable of explosive (sprinting) movements with 100% or posture-based (standing) movements within 10%.

The Gluteus Maximus controls:

Extension of the thigh
External thigh rotation
Abduction of the thigh (away from the body)
Adduction of the thigh (toward the body)

Gluteus Medius

Just think if you wear shorts, the Glutius Medius looks like a bike saddle. Beginning at the widest point near the tip of your outer back, it shrinks down to the seam of your trousers.

The Gluteus Medius controls:

Abduction of the leg (moving AWAY from the body) ( leg away from the body)
Internal hip rotation
Stabilizing shifting weight
Any single legged movements


The minimus is basically just a small Medius edition. The glute media resides underneath the glute media. The glute Med and the tensor fasciae latae (TFL), which are both responsible for removal and internal rotation, perform the same roles.



We speak a lot about the value of developing the center, but also about your glutes. If your glutes are poor, your balance, stance and even even your athletic ability will be thrown off. If your glutes are poor they will induce lower functionality in your hips, so your body may over-compensate for the loss of strength and mobility in both regions, and the majority of the muscles and functions of the body may then be used poorly.

How do you really know if you’ve got weakened glutes? The only way to measure them is to make one leg squat as deep as you can, and a 90 degree knee flexion is a decent indication of the powerful enough gluteal muscles.

You should also do what is also called the Trendelenburg Measure, which is used for hip displacement testing: You balance on a knee to attempt to stabilize the pelvis, measuring the resilience of the bearing leg. If the pelvic tips on the other foot, gluteal fatigue is present.

Causes of Weak Glutes



Whether from sport or pure habit, everyone has a preferred side, meaning you develop a “good side” and a “bad side”.

Take kicking a football for example; if a player chooses to kick with her right leg, which means that they will be putting their weight on on the left leg. The left glute muscles would definitely be greater than the right ones, but the athlete would say his right leg dominates. However, in reality, the weaker side may also be the “good side”.

Another way to establish asymmetry is by behaviors, including a standing element. Stand long enough and with relaxation, the weight will eventually be shifted to one side and typically further to one side. An additional example would be to cross one leg only while you sit; they will build asymmetries that contribute to more serious disequilibria.


If you have ever experienced a hip pain that makes you limit your activity or gait, it is likely to have a similar effect on your movement. sprained hip, bent lumbarupus, severely wounded spine? Both of these will make positive compensatory trends as long as the damage heals, but we never discuss the challenges that got us there in the first place, as well.

Limited Activity

Some muscle classes come into play in daily life such as when you rise from a seated position, you will be using your quads, or using your abs when getting up from bed, but the glutes typically get forgotten about.  If you work in an office and are sitting for most of the day, not only are they not being used, but our brains tend to also forget how to send communicative signals to get them to work.



Symptoms of Weak Glutes


The buttocks can feel sore or have tension and you may experience hip pain and tightness. Lower back pain, tight inflexible hamstrings, knee pain and pelvic instability are all common symptoms of weak glutes. In principle, because of their multiple functions glutes can present a variety of problems.  Many sports people swear by CBD Oil to help with pain and tension relief, however it’s always recommended that you consult with your GP before embarking on this journey.

That is why we take our glutes seriously for granted. Weakness can be manifested in several different ways including walking to biking, going up and down stairs or something connected with movement. The greatest challenge, though, is posture due to the poor glute muscles.

There are several other signs and symptoms here that could be linked to weak glutes. It could be a symptom of a bigger problem when the knees or hips tend to injure after a workout.

Hip and Knee Pain

The external hip problems, often found as bursitis, are normally a late symptom of glute weakness, although knee pain during running is often a frequent sign that the glute problems are weak. One way to measure this is to lie on your side perfectly straight with hip and knee, then stretch your top leg back and lift the body to 5-10 straight legs in the air, he said. It may be a symptom of poor glutes if there is discomfort.

Bad Posture

Slouching is a probable cause and a popular poor glute predictor. If you’re in poor shape or hitting during the day, it can mean that you need a little glute reinforcement, says Bayes. You can also feel lower back pain due to low glycemic muscles and loss of hip mobility.

An Unusual Stride

Running or walking with a one sided sway or getting muscle spasms? This could be a symptom of poor glutes when the gait is off. A tight hip joint will normally allow an altered stride to be harder or noticeable. When hip stiffness or poor stability occurs, all hip stabilizer muscles, including glutes, may have an irregular motion and pain and fatigue finally.

Plantar Fasciitis

The fascia is a dense and smooth ligament that binds your heel to your foot’s forefront. It serves as an absorber of shock and protects the foot arch and helps you go. Plantar fasciitis causes pain in your heel. In the everyday life, your plantar fascia ligaments have a lot of wear. Too much pressure will hurt or tear the ligaments on your foot. Plantar fascia becomes inflamed and heel pain and rigidity caused by the inflammation. Plantar fasciitis is a very late sign of frail glutes.

Ways to heal and strengthen your glutes


There are many great strengthening exercises to help build and strengthen your glutes that will help to relieve many of your painful symptoms. The glutes are only a group of muscles that can create imbalances in the body if they are weakened. For immediate but temporary relief you may need to consolidate or expand the glute muscles. But, note that the body functions together.

You would want to begin there for relief naturally, however if your glutes are causing you ongoing trouble, you may want to consider the services of a Physiotherapist to help rehabilitate and get you back to your psychical goals.