Your glutes and pelvic floor are more connected than you think.

Glutes and Pelvic Floor: The Strength Connection

Why building stronger glutes matters for pelvic floor health

Have you thought about how your buttock muscles influence your pelvic floor? Strong gluteal muscles do more than shape your body. They contribute to core stability and can positively affect pelvic floor function, helping to reduce symptoms such as incontinence.

About the author

Veronica Lane, MHS, PT is a Physical Therapist and NASM-certified personal trainer who specializes in pelvic floor therapy. She practices in STL, MO.

Anatomy and how the two systems interact

The relationship between the glutes and the pelvic floor is rooted in their anatomic proximity and shared influence on the sacrum and pelvic mechanics.

• The pelvic floor muscles span from the pubic bone to the sacrum, forming a supportive sling for the pelvic organs.
• The glutes, the body’s major buttock muscles, attach to the backside of the sacrum.

Because of this close connection to the sacrum, the condition and strength of the glutes can affect pelvic floor function.

Research evidence

Clinical research has examined whether adding hip and glute strengthening to pelvic floor training changes outcomes for stress urinary incontinence.

A randomized clinical trial by Marques et al. found that participants who included hip muscle (including glute) strengthening alongside pelvic floor exercises experienced a significant reduction in daily urine leakage. The combined program did not show consistent superiority across every measured outcome, but the reduction in frequency of daily urine loss was a notable result.

Practical exercises to engage the glutes and pelvic floor

To leverage the glute–pelvic connection, consider adding these exercises, commonly recommended by clinicians, to your routine:

• Bulgarian Split Squats: Engage the glutes and pelvic floor while challenging balance.
• Deadlifts: Target the posterior chain, working glutes, hamstrings, and back muscles.
• Bridges: Activate the glutes, which in turn can stimulate the pelvic floor.
• Squats: A compound movement that engages glutes, hamstrings, and the pelvic floor.

These movements are examples of how posterior chain training can support pelvic floor function when used appropriately and with attention to technique.

In summary: the glutes and pelvic floor are closely linked anatomically and functionally. Addressing glute strength alongside pelvic floor work is a proactive step toward improved pelvic health.

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Works Cited

Marques SAA, Silveira SRBD, Pássaro AC, Haddad JM, Baracat EC, Ferreira EAG. Effect of Pelvic Floor and Hip Muscle Strengthening in the Treatment of Stress Urinary Incontinence: A Randomized Clinical Trial. J Manipulative Physiol Ther. 2020 Mar-Apr;43(3):247-256. doi: 10.1016/j.jmpt.2019.01.007. Epub 2020 Jul 21. PMID: 32703614.