When it comes to pelvic floor strength, most people immediately think of Kegels. But if you only focus on tightening the pelvic floor, you’re missing one of its biggest supporters — your glutes. The glute muscles don’t just shape your hips; they stabilize your pelvis, control posture, and absorb force every time you move, sit, or stand. Without strong glutes, your pelvic floor ends up doing too much of the work, which can lead to tension, weakness, or even pain over time.
Your pelvic floor and glutes share deep fascial and muscular connections. They communicate every time you walk, squat, or even breathe. When the glutes are weak, your pelvis can tilt forward or collapse inward, increasing pressure on the bladder, bowel, and reproductive organs. This shift also affects your spine, leading to changes in posture that can cause your pelvic floor to become overactive or underactive.
When your glutes are strong, they stabilize your sacrum, help your hips move efficiently, and allow the pelvic floor to do its job, which is supporting, lifting, and relaxing as needed. The result? Better bladder control, improved sexual function, fewer aches in the hips and low back, and a more stable foundation for your whole body.
Why the Glutes and Pelvic Floor Work Together
Your pelvic floor sits at the base of your pelvis, supporting your organs and controlling pressure during daily activities like lifting, breathing, and bowel movements. The glutes, especially the gluteus maximus, act as an external stabilizer for that same region.
When your glutes are underdeveloped or inactive (which happens easily from long hours of sitting), your body compensates by relying on smaller muscles like the hamstrings, low back, and pelvic floor. Over time, this imbalance can cause:
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Pelvic floor tension or spasms
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Leaking with exercise or coughing
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Hip or low back pain
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Tailbone discomfort
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Poor posture or instability
By strengthening your glutes, you restore proper movement patterns and relieve your pelvic floor from constantly having to “brace.”
Posture: The Missing Link
Good posture isn’t just about standing tall — it’s about alignment from your rib cage to your pelvis. When your pelvis tips too far forward (anterior tilt), your pelvic floor stays lengthened and weak. When it tucks too far under (posterior tilt), it stays tight and overactive.
Strong glutes help keep your pelvis neutral by balancing the pull of your hip flexors and core. This neutral alignment allows your diaphragm, core, and pelvic floor to work together with every breath creating efficient pressure management through your entire trunk. In other words, posture powered by strong glutes makes it easier for your pelvic floor to contract and relax when it should.
Functional Glute Exercises That Support the Pelvic Floor
1. Hip Thrusts
One of the best exercises for gluteus maximus activation — and for taking pressure off the pelvic floor.
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Sit on the floor with your upper back against a bench or couch.
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Roll a weight (optional) over your hips, feet hip-width apart.
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Drive through your heels and lift your hips until they align with your shoulders and knees.
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Exhale as you lift, gently engaging your core and pelvic floor.
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Lower with control.
This move teaches your hips to extend properly, reducing the load on your low back and pelvic floor during standing and walking.
2. Step-Ups
A great way to strengthen glutes through a natural movement pattern while improving pelvic stability.
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Use a sturdy bench or step around knee height.
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Place one foot on the step, drive through your heel, and lift your body up.
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Keep your hips level and avoid leaning forward.
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Slowly lower and switch sides.
Step-ups mimic functional movements like stairs and hills — everyday actions that demand glute power and pelvic floor coordination.
3. Single-Leg Romanian Deadlifts (RDLs)
Excellent for glute and hamstring balance, plus pelvic symmetry.
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Hold a weight in one hand (opposite of the working leg).
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Hinge forward at your hips, keeping your back straight and core engaged.
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Feel the stretch in your hamstring and glute.
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Squeeze your glute to return to standing.
Because pelvic floor tension often favors one side, this exercise helps correct imbalances and supports even pelvic stability.
4. Squats
A full-body move that integrates glutes, legs, and pelvic floor function.
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Stand with your feet shoulder-width apart, toes slightly out.
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Inhale as you lower into a squat, allowing your pelvic floor to relax.
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Exhale as you rise, gently lifting your pelvic floor.
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Keep your spine neutral — no arching or tucking.
Squats encourage natural pelvic movement and improve your body’s ability to coordinate glute and pelvic floor activation under load.
5. Glute Bridges with Breath Coordination
This exercise trains both the glutes and pelvic floor in a supported position.
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Lie on your back, knees bent, feet flat on the floor.
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Inhale to expand your belly and relax your pelvic floor.
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Exhale, lift your hips, and gently draw up your pelvic floor as your glutes engage.
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Lower slowly and repeat.
Bridges are a foundational move for retraining breath, posture, and muscle coordination.
How Often to Do Them
Perform these exercises 2–3 times per week, focusing on control, alignment, and breath. Quality is more important than quantity. Over time, you’ll notice not just stronger glutes but improved posture, balance, and pelvic floor coordination.
Trying to improve your pelvic floor and it’s still not working? Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at [email protected].
Disclaimer:
This information is for educational purposes only and is not medical advice. If you experience pelvic pain, urinary leakage, or discomfort, consult a licensed pelvic floor physical therapist before starting a new exercise program.