Why Lower Body Training Should Be Non-Negotiable

May 11, 2025

Strong Glutes, Strong Business: Why Lower Body Training Should Be Non-Negotiable

Posted: Wednesday, May 21st | By Natalie Guyan – Hustle ’n’ Health

Glute training isn’t just about aesthetics. Yes of course, who doesn´t want a nice peachy bum… but it’s also about this:

It’s about power. Stability. Energy. Injury prevention. Longevity.

If you’re a woman over 35 navigating business, leadership, or just life with all the things on your plate…you need your glutes working for you!

Because strong glutes aren’t just about how you look in leggings…

They support your posture, protect your lower back, regulate your hormones, and help you move through your day with more ease and less tension.

Here’s the secret…

Glute Strength Matters More After 35

As we age, we naturally start to lose muscle…especially if we’re not strength training regularly.

This is called sarcopenia, and it kicks in faster than most people realise. Less muscle = slower metabolism, more aches, and a higher risk of injury.

For women, add fluctuating hormones into the mix (hello perimenopause), and it’s even more important to build and maintain lean muscle. Your glutes are the biggest muscle group in your body…they deserve more than a few kickbacks on a resistance band and calling it a day!

The 4 Glute-Focused Moves We Teach All Our Clients

These exercises aren’t random.

They’re tried-and-tested, scientifically-backed, and included in nearly every training program we write…because they work. They´re especially appropriate for busy women who need bang for their buck in the gym.

1. Romanian Deadlifts (RDLs)

Cue: Porn star chest. Proud posture.

This is your glute-hamstring hero. It strengthens your entire posterior chain and teaches you to move better, which matters when you’re stuck at a desk or on your feet all day.

Why it’s a must:

Hits the glutes where most exercises don’t
Builds strength through range of motion, not just at the top
Improves posture and back resilience

Form tip: Push your hips back like you’re closing a car door with your bum. Keep the chest proud, spine neutral, and feel the stretch.

2. Bulgarian Split Squats

(Humbling? Yes. Change your body? Absolutely!)

Unilateral (one side) training like this exposes imbalances…and builds serious tone and strength. It also teaches you to engage your glutes under control, which is key for real-world movement and injury prevention.

Why it works:

Strengthens glutes, quads, and hips…one side at a time
Improves balance, coordination, and control
Excellent for joint stability

Form tip: Slight forward lean with your upper body = more glute. Keep the front foot grounded and don’t rush it. Slower = better here (even though you may feel like speeding through!)

3. Hip Thrusts

The OG glute builder. Still undefeated.

If you want a move that isolates and overloads your glutes without frying your knees or lower back, this is it.

Why it works:

Max glute activation at the top of the lift
Easy to progress with weight, tempo, or reps
Great for women dealing with joint pain, knee pain, or imbalances

📚 FYI: Studies show hip thrusts activate the glutes more than squats (Contreras et al., 2015). So no.. it’s not just a trendy move, it’s rooted in science.

Form tip: Chin tucked, ribs down, drive through your heels, and squeeze your butt cheeks together like you mean it at the top.

4. No-Machine Adduction Hack

Don’t skip the inner thighs. They’re doing more than you think.

You don’t need a gym machine to train adductors. Grab a yoga block or cushion, place it between your knees during glute bridges, and squeeze like mad.

Why it matters:

Strengthens the inner thighs and pelvic floor
Supports hip and core stability, promotes healthy knees
Helps fix that knee-caving issue in squats and lunges

Form tip: Add this to glute bridges, dead bugs, or even while holding a wall sit for a sneaky burn.

Strong Glutes = Stronger You

This isn’t about chasing perfection. It’s about building a body that supports the life—and business—you’re creating.

When your lower body is strong, everything gets easier:
✔ You walk with purpose
✔ You lift with confidence
✔ You sit without pain
✔ You sho up without the nagging fatigue

Want to Train Smarter, Not Harder?

Our Hustle ’n’ Health Training Programmes are built for women like you…ambitious, busy, driven, and ready for real results.

🎥 Easy-to-follow videos with coaching cues that make sense
📈 Scientifically-backed structure (no fluff workouts that waste your time here)
💪 Designed specifically for women 35+ who want energy, strength, tone, and results that stick