Control Starts with Glutes & Core

You don’t need to be an athlete to train like one, but you do need control.

When we talk about “control” in movement, we’re not talking about stiff, rigid perfection. We’re talking about your body being able to handle whatever life throws at it, whether that’s running for a bus, picking up a heavy bag, or doing a workout without hurting your back.

And two of the biggest players in that equation?

Your glutes and your core.

Why glutes and core matter so much

Together, these two muscle groups act like a strong, stable platform. When they’re switched on and working together:

• You move with better balance and efficiency

• Your joints are better protected from stress

• You’re less likely to compensate (and overuse) other areas like your lower back, hamstrings, or knees

But here’s the thing: these muscles don’t magically activate just because you’re “exercising.”

You’ve got to train them on purpose.

Common signs they’re underperforming:

• You wobble or feel unstable when doing single-leg movements

• You struggle to “feel” your glutes in exercises like squats or bridges

• You overuse your lower back to get the job done

• You lose posture quickly when holding a plank or doing core work

  
  

So what can you do?

Simple: start building strength and control where it matters.

Within the 'Pain Free Project' this week you’ve got workouts designed to target your glutes and core directly. That doesn’t mean endless crunches or 10-minute booty burn sessions, it means functional movement that wakes these muscles up and teaches your body how to use them together.

Expect exercises like:

• Bridges and hip lifts to activate glutes

• Bird-dogs, dead bugs, and crawls to fire up deep core muscles

• Controlled bodyweight movements to test and improve your coordination

This week’s mission

In each workout, pay attention to what you feel. Can you sense your glutes doing the work? Does your core stay braced and switched on? Don’t just go through the motions, build the connection.

You’re not just getting stronger, you’re becoming more controlled, more stable, and more resilient. That’s where long-term progress lives.

To join the Pain Free Project, contact us today angela@wearesimplyhuman.co.uk