Fixing Men’s Glutes (Because Someone Has To)
- Mar 15
- 2 min read
Updated: May 25
I realised that I spend a good portion of my working week fixing men’s glutes.
It’s less glamorous than it sounds, but significantly more useful.
The Body as a System
Ok, take a deep breath and bare with me: The sacrum, glutes, hip rotators around the greater trochanter, the lumbar spine, the psoas, and the pelvic floor form a single working system. Think of it less like separate parts and more like a suspension bridge. Training stress, daily life stress, and the modern desk job all play their part. It’s even worse if you’re “working from home” and slowly merging as a Ciborg with your comfy chair .
Heavy squats, deadlifts, running, kettlebells, and cycling are all great. They load the glutes and deep hip rotators repeatedly. Those muscles anchor around the sacrum and the greater trochanter of the femur, which means they directly influence how the pelvis and lumbar spine move.
The Dangers of Sitting
Then there is the other extreme: sitting. Eight hours a day of hips flexed, glutes switched off, pelvis tucked under, spine compressed. Eight hours a day sitting does something remarkable to the human body. It convinces your glutes they’ve been made redundant.
The glutes stop doing their job, and the smaller stabilising muscles, particularly the piriformis, start holding tension just to keep the pelvis stable. Over time, the body adapts to this pattern. You end up with tight rotators around the hip, an overworked lower back, and a pelvic floor holding subtle but constant tension. That is where many of the quiet problems begin.
Common Symptoms
Most of my clients often show up at my practice with deep glute tension, discomfort around the sacrum, stiffness around the greater trochanter, or a vague pressure in the lower back. Sometimes it presents as hamstring tightness that never quite resolves.
Other times, it manifests as reduced mobility in the hips.
Quick Self-Check
Sit cross-legged.
If your hip feels blocked or your back rounds immediately, your glutes are probably doing the work of a brick wall.
Sometimes it’s also the result of shallow breathing. A tight diaphragm changes the natural rhythm between the diaphragm and the pelvic floor. When breathing stays high in the chest instead of deep in the abdomen, that coordination gets disrupted. The pelvic floor can end up holding unnecessary tension.
The Importance of Deep Tissue Work
Deep tissue work in the gluteal region has one main goal: to restore proper load sharing across the pelvis and hips. Releasing chronic tension around the glutes and rotators allows the sacrum and lumbar spine to move more freely.
Addressing the surrounding fascia reduces the constant pull on the pelvic floor.
For those who train hard, it helps muscles recover and maintain proper movement patterns. For those who sit all day, it wakes up structures that have been locked in shortened positions for years.
Remember, a well-maintained body leads to a well-maintained mind.
Stay tuned,
All the best.
Sergio Alexander Norton LMTs - ITEC
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