[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-detail":3,"wwai-promo-links":53},{"lang":4,"article":5,"alternate":19,"related":24,"latest":33},"en",{"id":6,"slug":7,"title":8,"content":9,"summary":10,"thumbnail":11,"metaDescription":12,"metaKeywords":13,"created":14,"modified":14,"author":15,"authorEn":15,"categoryId":16,"commentCount":17,"thumbnailToContent":18},13711,"gluteus-maximus-longevity-muscle","The 'Longevity Muscle': Weak Glutes Decide How You Fall","\u003Cp style=\"margin:0 0 18px;\">Getting up from a chair takes effort. Climbing stairs makes your knees complain. Your lower back aches for no clear reason. Three complaints that look unrelated — and a growing number of doctors say they trace back to one muscle you have been sitting on all day: the gluteus maximus.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cimg src=\"\u002Fattachment\u002F20261107\u002F565e42ed11294337aa07c1672ea88a96.webp\" alt=\"img_01.webp\">\u003C\u002Fp>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>The body's seat belt\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">The gluteus maximus is one of the largest and most powerful muscle groups in the human body, connecting the pelvis to the thigh bone. A strong one matters far beyond looks.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Falls.\u003C\u002Fstrong> For older adults, strengthening this muscle is like fastening a seat belt around their life, says Pan Yu, chief physician of rehabilitation medicine at Tsinghua-affiliated Beijing Tsinghua Changgung Hospital. During walking, the glutes work as both engine and brake: they drive the push-off that moves the body forward, and at heel strike they control the thigh and trunk, holding balance and stopping forward falls. Standing up from a chair and bending to pick something up also call on glute power.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Anterior pelvic tilt.\u003C\u002Fstrong> The gluteus maximus is the \"load-bearing pier\" of the hip, says Zhang Yimin, professor of sport and exercise science at Beijing Sport University. As the most developed muscle of the buttock, its main job is extending the hip joint — powering the back-leg push-off during walking — and it resists the pull of the hip flexors, keeping the pelvis from tilting too far forward.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Lumbar spine.\u003C\u002Fstrong> Good glute strength shares the load off the lower back. When the glutes are weak, the hip flexors keep pulling the pelvis forward, the lumbar spine over-extends, and the lower back \"collapses\" into increased lordosis. Over time the back muscles, forced to hold the spine stable, stay tense and pain follows.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Blood sugar.\u003C\u002Fstrong> Training the glutes is a practical strategy for lowering diabetes risk, says Zhang Jinhui, attending physician of endocrinology at Aviation General Hospital. As one of the largest, most powerful muscle groups, the gluteus maximus is a major \"battlefield\" of glucose metabolism. The shift from muscle to fat is itself a marker of declining metabolic function.\u003C\u002Fp>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>Two tests for glute status\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">Besides age, habits like prolonged sitting cause disuse atrophy of the glutes. When the glutes are weak, push-off during walking loses force, the body leans forward uncontrollably, the pelvis destabilises and falls become easy; back muscles compensate and hurt; hips and knees take abnormal load and wear faster.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>One-leg stand.\u003C\u002Fstrong> Stand on one leg; if your body sways visibly and you struggle to hold balance past 10 seconds, glutes may be weak.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Backward leg raise.\u003C\u002Fstrong> Lying face down, lift one thigh up and back; if the buttock contraction feels weak or the leg barely rises, the muscle is not firing.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cimg src=\"\u002Fattachment\u002F20261107\u002F22cfeaf157224f9c8e3fa071fe2279a3.webp\" alt=\"img_02.webp\">\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">Warning signs in daily life: an older adult who needs hand support to get up from a low stool or the toilet, or who finds stairs exhausting with the buttocks \"failing to engage\", should suspect weak glutes.\u003C\u002Fp>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>Four moves to rebuild the glutes\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">Zhai Xiaoxue, attending physician of rehabilitation medicine at Tsinghua-affiliated Beijing Tsinghua Changgung Hospital, recommends the following, 2–3 sets a day. Check with a doctor first and rule out contraindications before training.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cimg src=\"\u002Fattachment\u002F20261107\u002F6a7b84386b54408285dddfbf8f559672.webp\" alt=\"img_03.webp\">\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Glute bridge.\u003C\u002Fstrong> Lie on your back, knees bent, drive through the heels, squeeze the buttocks and lift the hips until shoulder, hip and knee form a line; hold at the top for 1–2 seconds. Keep the core engaged throughout and avoid over-arching the lower back. 10–15 reps per set; to progress, hold the top position statically for 5–10 seconds.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cimg src=\"\u002Fattachment\u002F20261107\u002F2261b9ba652544b98733017291bc4ece.webp\" alt=\"img_04.webp\">\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Chair squat.\u003C\u002Fstrong> Stand in front of a chair, feet shoulder-width apart, hands holding another chair for balance. Sit back with hips and knees bending, touch the seat lightly, then drive through the feet to stand. Keep knees tracking over the toes, core tight, movement steady. 8–12 reps per set.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cimg src=\"\u002Fattachment\u002F20261107\u002Fe158ab0c3248418a8c7a8e44fbd2dff8.webp\" alt=\"img_05.webp\">\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Wall-assisted back kick.\u003C\u002Fstrong> Standing, hands on the wall, back straight, lift one straight leg backward until the buttock contracts, then lower slowly. Body stays still, no lower-back compensation. 12–15 reps per leg per set.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cimg src=\"\u002Fattachment\u002F20261107\u002F52c4ce1ca3aa4821b366905b40c76abb.webp\" alt=\"Wall sit: back to wall, thighs parallel, knees over toes, glute endurance hold, training specimen\">\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Wall sit.\u003C\u002Fstrong> Stand with the lower back against the wall, bend the knees until the thighs are parallel to the floor, shins vertical, knees not passing the toes, weight on the heels. Hold 20–60 seconds per set.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">Pair these with synergistic groups: planks and bird-dog for trunk stability, calf raises and toe-towel curls for ankle strength, seated knee extensions for knee control. And for older adults, the everyday fall-prevention habits matter too — non-slip, well-fitting low-heeled shoes; dry, clutter-free floors; bright hallways; slow transitions from sitting to standing.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">The muscle you never think about is the one deciding whether you can still get off the floor at 80.\u003C\u002Fp>\n\u003Cdiv class=\"dp-template-card\" style=\"border-radius:8px;box-shadow:0 2px 8px rgba(0,0,0,0.1);margin:10px 0;max-width:100%;overflow:hidden;width:100%;\">\n \u003Ca style=\"display:block;text-decoration:none;\" href=\"https:\u002F\u002Fyun-hub.chat\u002Flink\u002F?app=wwai&clickid=stellarx&dplink=specimenid%3D1044\" target=\"_blank\">\u003Cimg class=\"image_resized\" style=\"display:block;height:auto;max-width:100%;width:100%;\" src=\"\u002Fattachment\u002F20261027\u002F6b03875138a0485aac2b260f143d99d2.png\" alt=\"6b03875138a0485aac2b260f143d99d2\">\n  \u003Cbutton style=\"align-items:center;background-color:#19c8bc;border-radius:0 0 25px 25px;border-style:none;color:#100f0f;cursor:pointer;display:flex;font-family:Arial;font-size:20px;height:40px;justify-content:center;padding:0;width:100%;\">Get the Wwai App\u003C\u002Fbutton>\u003C\u002Fa>\n\u003C\u002Fdiv>\n\u003Cp style=\"margin:0 0 18px;\">Want to see what muscle tissue actually looks like? Grab a \u003Cstrong>Muscle Cell specimen\u003C\u002Fstrong> where spindle-shaped, fascicularly arranged fibre cells are clearly visible under a virtual microscope — and explore more biology on stellarx.\u003C\u002Fp>\n\u003Cp style=\"color:#111;margin:28px 0 8px;\">\u003Cstrong>Related reading\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 20px;\">\u003Ca style=\"color:#111;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fglute-muscle-aging-mri-ftpn\">\u003Cimg class=\"image_resized\" style=\"border-radius:8px;display:block;height:auto;margin-bottom:6px;max-width:520px;width:100%;\" src=\"https:\u002F\u002Fcdn.banyunjuhe.com\u002Fattachment\u002F20261007\u002F3e703537073f49d991fdef2e45f304de.webp\" alt=\"Glutes and Aging: What 61,000 MRI Scans Show\">\u003C\u002Fa>\u003Cbr>\u003Ca style=\"color:#0b6cb0;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fglute-muscle-aging-mri-ftpn\">\u003Cstrong>Glutes and Aging: What 61,000 MRI Scans Show\u003C\u002Fstrong>\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 20px;\">\u003Ca style=\"color:#111;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fstellarx-one-leg-balance-mortality\">\u003Cimg class=\"image_resized\" style=\"border-radius:8px;display:block;height:auto;margin-bottom:6px;max-width:520px;width:100%;\" src=\"https:\u002F\u002Fcdn.banyunjuhe.com\u002Fattachment\u002F20260926\u002F30e4c45d8e9546419549471843b98993.png\" alt=\"Why a 10-Second Balance Test May Predict Disability and Deat…\">\u003C\u002Fa>\u003Cbr>\u003Ca style=\"color:#0b6cb0;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fstellarx-one-leg-balance-mortality\">\u003Cstrong>Why a 10-Second Balance Test May Predict Disability and Deat…\u003C\u002Fstrong>\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 20px;\">\u003Ca style=\"color:#111;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fone-leg-balance-eyes-closed-hxkq\">\u003Cimg class=\"image_resized\" style=\"border-radius:8px;display:block;height:auto;margin-bottom:6px;max-width:520px;width:100%;\" src=\"https:\u002F\u002Faka.doubaocdn.com\u002Fs\u002Fn9erxRGJi8\" alt=\"Why You Can't Balance on One Leg Eyes Closed\">\u003C\u002Fa>\u003Cbr>\u003Ca style=\"color:#0b6cb0;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fone-leg-balance-eyes-closed-hxkq\">\u003Cstrong>Why You Can't Balance on One Leg Eyes Closed\u003C\u002Fstrong>\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 12px;\">\u003Ca style=\"color:#0b6cb0;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fknee-buckling-gives-way-kgbw\">\u003Cstrong>Knee Buckling: Why Your Knee Suddenly Gives Way\u003C\u002Fstrong>\u003C\u002Fa>\u003C\u002Fp>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>References\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">1. Moreland JD, Richardson JA, Goldsmith CH, Clase CM. Muscle Weakness and Falls in Older Adults: A Systematic Review and Meta-Analysis. \u003Ci>Journal of the American Geriatrics Society\u003C\u002Fi>, 2004, 52(7): 1121-1129. doi:10.1111\u002Fj.1532-5415.2004.52310.x.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">2. Srikanthan P, Karlamangla AS. Relative Muscle Mass Is Inversely Associated with Insulin Resistance and Prediabetes: Findings from the Third National Health and Nutrition Examination Survey. \u003Ci>Journal of Clinical Endocrinology & Metabolism\u003C\u002Fi>, 2011, 96(9): 2898-2903.\u003C\u002Fp>","","\u002Fattachment\u002F20261107\u002F34345f76c6644caba79f63d3eea4d9b7.webp","Weak glutes decide falls, posture and blood sugar. Meet the 'longevity muscle': gluteus maximus exercises for seniors, with two self-tests and four moves.","gluteus maximus exercises, glute exercises for seniors, dead butt syndrome, muscle weakness and falls in older adults, anterior pelvic tilt, muscle mass insulin sensitivity, hip extension exercises, 臀大肌, 靠牆深蹲, 長壽肌肉","2026-11-07 19:59:58","Science Guide Wwai",77,0,false,{"id":20,"slug":21,"title":22,"lang":23},13712,"gluteus-maximus-longevity-zhxp","被低估的「長壽肌肉」：臀大肌如何決定跌倒、姿勢與血糖","zh",{"prev":25,"next":29},{"id":26,"slug":27,"title":28,"categoryId":16},13713,"cancer-spread-between-twins-womb","Can Cancer Spread Between Identical Twins in the Womb?",{"id":30,"slug":31,"title":32,"categoryId":16},13710,"driving-skill-brain-gray-matter","Driving Shrinks Gray Matter — and That's a Good Sign",[34,38,43,48],{"id":35,"slug":36,"title":37,"categoryId":16},13727,"sex-frequency-menopause-delay","Weekly Sex Delays Menopause — 2,936 Women, 10 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