Experts suggest that strong glutes, the largest muscle group in the human body, are crucial for longevity and independent living. Theresa Marko, an adjunct professor of physical therapy at Touro University, told The New York Times that glutes are essential for everyday activities like getting off the subway or toilet.
Research has long linked muscle building to increased lifespan. According to the non-profit AARP, just one hour of strength training per week can boost life expectancy by 17 percent. Harvard Health notes that the average 30-year-old will lose about a quarter of their muscle strength by age 70 and half by age 90.
“Muscle mass really is the key to longevity,” said Elaina Manolis, assistant clinical professor of physical therapy at Northeastern University. The glutes help prevent injuries, stabilise the hips and pelvis, protect the spine, and provide shock absorption during movement. Stronger glutes also reduce fall risk in older adults.
However, prolonged sitting—averaging eight hours daily—can lead to “dead butt syndrome,” where muscle weakness creates a numb sensation. Dr. Andrew Bang of the Cleveland Clinic warns this can cause serious mobility issues. To counteract this, experts recommend exercises like glute bridges, squats, hip thrusts, and deadlifts, as well as using stairs or running.
Sandor Dorgo, a kinesiology professor at the University of Texas at San Antonio, advises mimicking everyday movement patterns. The International Sports Sciences Association suggests 6-12 repetitions with heavy resistance for muscle building.
