Backside, derriere, posterior, butt, rump, rear… No matter what you call it, you’re probably used to thinking about your glutes aesthetically, rating them according to how good they make you look in a pair of jeans.

But, according to American functional medicine and chronic disease expert Dr. Robin Berzin, your bum might actually be one of the most important – and overlooked – factors in how well your body will withstand the strains and stresses of ageing. In fact, as she explained to the New York Post, women who want to age better really need to prioritise three things when they exercise: brains, bones and booty. ‘I think about them together because those three systems do a remarkable job of predicting whether someone will stay sharp, strong and independent as they age,’ she told the paper.

Brain, sure. Bones, of course. But bum? Really? ‘The glutes are not one muscle but comprise of three main parts: the gluteus maximus (the big central muscle) and gluteus medius and minimus (around the sides for stability),’ explains GH fitness expert Kim Hawley. Your glutes kick into action when you’re exercising, she explains, but also when carrying out very ordinary everyday tasks, such as sitting and standing and walking: ‘Vitally, when these muscles are firing on cylinders, they take pressure off your back and play a huge part in your balance, keeping you upright and everything aligned.’

Your glutes, in other words, can end up being a deciding factor in how easy you find it to get in and out of a chair, or walk to the shops without fear of falling, or bend to pick up a grandchild. So, how can we look after them better?

‘You don’t need fancy equipment or weights to train the glute muscles, as you can isolate the muscles quite easily,’ says Kim. ‘Here are some simple exercises that you can do at home and all you need is a mat (or even just a towel).’

Glute Bridges

One of the most reliable ways to activate the glute max (repeat x 10).

How:

Lie on your back with your knees bent and your feet flat on the ground.Curl your belly button down towards the floor.Squeeze your cheeks and, as you do so, push through your heels, lifting your hips until your body forms a straight line.Keep the hips up and hold for a count of 5, squeezing hard at the top.

Make it even better:

Progress to single-leg bridges for more intensity (lift on foot off the floor).(Bulgarian) Split Squats

These challenge both glutes and balance in one go (repeat x 10 on each leg if you can – this one’s a toughie!).

How:

Place one foot behind you on the seat of a chair (think laces flat on the chair, heel facing the ceiling).Plant your other foot firmly on the ground.Bend your front knee, dropping down towards the floor with a slight forward lean from the hip.

Expert tip:
The more you lean slightly forward, the more your glutes (not quads) take over.

Hip Thrusts

Think less ‘thrusting’ and more ‘pushing’ (repeat x 10).

How:

Rest your upper back against a bench or sofa.Place your feet flat on the floor, with your knees bent and your heels directly underneath your knees.Drive your hips upward and squeeze your glutes hard.

Level up:

Slow the tempo down (3 seconds up, 3 seconds down).Add a single-leg variation.Curtsey Lunges

These invite all the glutes to the party (repeat x 10 each side).

How:

Stand with your feet shoulder-width apart.Step one leg back (behind your standing leg) while simultaneously bending both.Aim to get your back knee near the floor, keeping the other knee centred and stable.Push through your front heel to return the back leg to your starting position.Donkey Kicks

Satisfying and effective (repeat x 10 each side).

How:

Start on all fours either in a tabletop position or with your elbows on the floor under your shoulders.Drive one heel upward towards the ceiling (without arching your back).Squeeze the glutes.Lower, keeping your movement slow and controlled.

Upgrade:

Add a pause or pulse at the top.

Kim says: ‘Do this simple routine two to three times per week and you’ll soon start to feel the difference not just in strength, but in how you move day to day. Strong glutes aren’t about aesthetics; they’re about support, balance and keeping your body working well for the long run. And if they happen to look good in your jeans along the way… well, that’s just a bonus.’