A heart health specialist, Luca van Cleemput, Healthy Heart Coach at Heart Research UK, emphasizes the importance of exercising the glutes—the largest and most powerful muscle group in the body—as a key strategy to maintain heart health. The glutes are essential for daily activities like walking, climbing stairs, and carrying out routine tasks, and strengthening them supports overall mobility, posture, and balance.
Luca explains, “Strong glutes make everyday movements easier and reduce strain on other body parts like the lower back and knees, which otherwise compensate and may cause discomfort over time.” Improved movement efficiency encourages consistent physical activity, which is one of the most effective ways to lower the risk of heart disease.
While cardiovascular exercise remains fundamental for heart health, Luca points out that muscle strength training often gets overlooked. “Muscles support not only heart health but also bone strength, balance, independence, and quality of life. Combining cardio with at least two strength sessions weekly yields the best results. Starting with glute exercises is an excellent approach since they support much of our daily movement.”
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Strength training also enhances blood sugar control and insulin sensitivity by promoting glucose use during muscle activity, both crucial factors in reducing cardiovascular risks. “Many believe strength exercises take too much time, but even simple, consistent glute workouts can offer significant heart health benefits over time,” Luca adds.
Maintaining muscle mass as we age combats sarcopenia—the natural muscle loss that starts in mid-life—and supports a healthy metabolism. Since muscle tissue burns more calories at rest than fat, preserving muscle helps maintain a higher resting metabolic rate and prevents gradual weight gain despite unchanged eating habits.
Luca highlights, “Strong glutes contribute not just to appearance but also to heart health, weight management, and maintaining independence with age.” Excess abdominal fat is linked to higher blood pressure, cholesterol, and heart disease risk, so preserving muscle mass by strengthening large muscle groups like the glutes is vital to sustaining metabolic health.
In addition to the glutes, strengthening other key muscle groups such as the legs, core, and back complements overall fitness, improves daily movement, and reduces joint strain. When the glutes function properly, activities like walking and cycling require less effort from smaller muscles, minimizing fatigue and enhancing movement efficiency.
Lower-body strength also improves aerobic exercise performance, making moderate-intensity activities feel easier and more sustainable. This level of activity is strongly associated with improved blood pressure, cholesterol, and cardiovascular fitness.
“Strong glutes also help prevent falls by stabilizing the hips, allowing more confident and safer movement, especially as we age,” Luca notes.
To build glute strength effectively, start with exercises that match your fitness level. Gradually increase repetitions, sets, or resistance with bands or weights as you grow stronger. The aim is to challenge muscles without compromising form or breathing.
“Strength training should challenge but not overwhelm you. Prioritize proper technique and gradual progression to maximize benefits safely,” Luca advises.
Heart Research UK provides a ‘Glute Strength for Everyday Movement’ exercise guide to help individuals incorporate these crucial exercises into daily routines and support their heart health.