For decades, male bodybuilding was dominated by upper body exercises, celebrating broad shoulders and the V-shaped figure. On social media, the formula “skip leg day” or “skipping leg day” has even become a meme. However, according to experts and the latest research, the true basis of strength is found… below the belt.
John Gallucci, physiotherapist and medical coordinator for Major League Soccer, confirms this to National Geographic: “Many men neglect their core, glutes and legs.” For Michael Pope, sports trainer, it’s a question of perception: “The upper body is our presentation muscles, and the lower body is our action muscles. However, it is the latter who most ensure our daily functioning.
Studies confirm that leg strength, particularly gluteal strength, is a key factor in aging well. After age 30, men begin to lose muscle, which contributes to injuries, lower back pain and loss of mobility. This deterioration further accelerates after 60 years. Research highlights that the gluteal muscles decline faster than other lower extremity muscles, thereby affecting stability and overall health.
Strengthening your lower muscles also helps prevent falls, a critical problem among seniors since nearly one in four adults over the age of 65 falls each year, often with serious consequences. A 2020 meta-analysis showed that exercise significantly improves balance and reduces the risk of falling. More specifically, the strength of the hip abductors and the quality of the gluteal muscles distinguish people who are prone to falls from those who are not.
The buttocks, always the buttocks
The gluteal muscles also play an essential role in preventing back pain. By stabilizing the pelvis and trunk, they keep the spine in a good position. If these muscles are weak, the pelvis can tilt, causing lower back strain. Overall, strong glutes make everyday movements more fluid and reduce the risk of injury.
In sports, lower body power is also the primary source of many movements. As soon as we throw a ball or climb stairs, the muscles of the legs and trunk are first mobilized to generate strength and balance. Athletes who strengthen their lower body regularly see better performance and fewer injuries, whether in golf, tennis or other active sports.
You should also know that leg training can have an impact on male hormonal health. From the age of 35, testosterone naturally declines by around 1.3% per year, leading to fatigue, muscle loss and bone fragility. Studies indicate that resistance exercises, especially those that work the lower body, can temporarily stimulate the production of testosterone and growth hormones, helping to curb the effects of aging.
How do you know if your glutes are strong enough? A simple test is to stand on one leg for 10 to 15 seconds without moving your hips. If this is not possible, the lower body would benefit from being strengthened. The main thing is to learn how to properly activate these muscles, which is not innate. “Many lift weights using the back instead of the glutes”explains Pope.
To progress, he recommends unilateral exercises, like lunges and single-leg bench raises, as well as exercises targeting stabilization like the glute bridge or the shell exercise. No need for heavy loads at the start: movements with body weight, then with a light bar or elastic bands are enough to build strength and coordination.
The important thing is to favor the technique before the load, gradually increasing the resistance. With patience and regularity, working your legs will become the key not only to better physical shape, but also to better overall health and smooth aging.
