Scientists have uncovered a surprising connection between the shape and composition of your buttock muscles and your future risk of developing type 2 diabetes. A major new study from the University of Westminster, using data from the UK Biobank, suggests that the quality of your gluteus maximus could be a significant predictor of metabolic health.
The research, led by Professor Louise Thompson, analysed MRI scans from tens of thousands of people aged 40 to 60. It found that men who experienced shrinkage in certain areas of the gluteus maximus as they aged, and women whose muscles increased in size due to a growing fat content, had a higher chance of developing type 2 diabetes.
The Hidden Danger of Intramuscular Fat
Professor Thompson explains that the focus is not on subcutaneous fat—the visible layer beneath the skin—but on intramuscular fat. "Think about the marbling in a steak," she says. "That is happening to us as we get older." This infiltration of fat within the muscle tissue is linked to a host of health problems.
"It's linked with metabolic diseases in general, not just type 2 diabetes," Professor Thompson states. "This includes cardiovascular disease and liver disease. Muscle quality comes out as one of the biggest predictors of mortality." The study also links higher intramuscular fat to frailty, which increases the risk of falls and loss of independence.
How to Combat Muscle Deterioration and Reduce Risk
The good news is that this decline is not inevitable. The research clearly shows that higher fitness levels are associated with healthier gluteus maximus muscles. The key interventions involve consistent movement and targeted exercise.
Move More: For those with sedentary lifestyles, the first step is simply to increase daily activity. Professor Thompson advocates for manageable changes. "Simple things like walking and steps are quite easy for people to do," she notes, suggesting tactics like taking walking calls or getting off public transport a stop early.
Strength Training is Crucial: To build and maintain healthy muscle mass, strength training is non-negotiable. Paul Hough, an exercise physiologist at the University of Westminster, recommends two to three resistance training sessions per week, which has been shown to reduce diabetes risk by approximately 17 to 30%.
He prescribes compound exercises like squats, deadlifts, and glute bridges. "Choose a weight that allows you to complete five to 10 repetitions with proper technique," Hough advises. "The final few repetitions should feel challenging." To specifically target the glutes, he recommends exercises that load the hip through a full range of motion, such as barbell hip thrusts and Bulgarian split squats.
The Role of Intensity and Future Health Screening
Following World Health Organisation guidelines, Hough also emphasises the importance of at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity weekly. For those able, incorporating High-Intensity Interval Training (HIIT) can offer significant benefits for cardiovascular fitness and glucose metabolism.
While an MRI scan is currently the only way to accurately measure intramuscular fat levels, Professor Thompson envisions a future where such data could be captured opportunistically during routine NHS scans. "If everybody who happened to be scanning for one thing also had their liver and muscle quality measured, we could pick things up early," she says, highlighting the potential for early intervention through lifestyle changes.
The ongoing analysis of UK Biobank data aims to map patterns that could predict disease development. "To understand health," Professor Thompson concludes, "you look at fat and muscle and all of the organs that get affected by them. I think until we start looking at the person rather than just the disease in one organ, we're not going to understand how people are affected by these conditions."
