Why Weak Glutes Could Be the Root Cause of Your Hip Pain

When hip pain strikes, most people assume the problem is in the hip joint itself. But often, the real culprit is a little further south — your glutes. Weak glute muscles can quietly set the stage for hip discomfort, reduced mobility, and even back or knee pain.

The glutes are more than just muscles for movement — they’re a key stabilising force in your body. When they aren’t working properly, the hips are left to take on extra load, which can lead to strain and injury over time.

Understanding the Role of the Glutes

Your glutes are made up of three main muscles:

• Gluteus maximus – the powerhouse for hip extension and stability.

• Gluteus medius – crucial for keeping your hips level when you walk.

• Gluteus minimus – helps with hip rotation and stabilisation.

Together, these muscles stabilise your pelvis, control hip movement, and absorb forces when you walk, run, or lift. If they’re weak, your hips can become overloaded and vulnerable to pain.

How Weak Glutes Cause Hip Pain

1. Poor Pelvic Stability

When the glutes aren’t strong enough, your pelvis can tilt or drop with movement, placing extra strain on the hip joint and surrounding tissues.

2. Increased Load on the Hip Flexors

Weak glutes mean the hip flexors often work harder to control movement. Over time, this can cause tightness and discomfort in the front of the hip.

3. Compensation from Other Muscles

Your lower back, hamstrings, or quadriceps may overcompensate for weak glutes, creating imbalances that contribute to pain in the hips and beyond.

4. Altered Walking and Running Mechanics

Poor glute activation can change the way your legs move, increasing joint wear and tear — particularly in the hips.

Signs Your Glutes May Be Weak

• Hip pain during or after walking, running, or climbing stairs.

• Knee or lower back discomfort alongside hip pain.

• Trouble balancing on one leg.

• Difficulty standing from a seated position without using your hands.

How to Strengthen Your Glutes and Reduce Hip Pain

Targeted Exercises

A chartered physiotherapist can prescribe exercises to activate and strengthen the glutes, such as:

• Glute bridges

• Side-lying leg lifts

• Clamshells

• Step-ups

• Squats with proper form

Improve Movement Patterns

Learning to engage the glutes during everyday activities like walking, lifting, or climbing stairs can reduce hip strain.

Stretch and Release Tight Areas

Addressing tight hip flexors and lower back muscles can help your glutes work more effectively.

Manual Therapy and Rehab

Hands-on physiotherapy can improve joint mobility and release muscle tension, making it easier to activate the glutes properly.

When to Seek Help

If hip pain keeps returning or is affecting your mobility, a thorough physiotherapy assessment can pinpoint whether weak glutes are the cause. By combining targeted exercises, movement retraining, and hands-on care, it’s possible to build lasting strength and protect your hips from future injury.

Final Thoughts

Your glutes play a much bigger role in hip health than most people realise. Strengthening them doesn’t just help with pain relief — it supports your whole body’s movement and stability. With the right approach, you can reduce discomfort, improve performance, and keep your hips healthy for the long term.