Stop Just Doing Kegels: 3 Moves That Actually Strengthen Your Pelvic Floor and Glutes
If you’ve ever sat in a doctor’s office or scrolled through a health magazine for women, you’ve probably heard the word "Kegel" more times than you can count. We’re told that if we just squeeze and lift a few dozen times while stuck in traffic, all our pelvic health issues will vanish. But here’s the truth we see every day at Swift Results Glute Factory: your body doesn’t work in isolation.
For women in the 30-55 age bracket, the conversation around pelvic health usually starts after having kids or as we notice changes in our core stability. But focusing solely on isolated contractions: the classic Kegel: is like trying to fix a shaky house by only painting the front door. To truly find stability, confidence, and strength, you have to look at the foundation. And in the human body, that foundation is built on the relationship between your pelvic floor and glutes.
At the Glute Factory, we take a holistic approach to building a strong foundation. We know that a powerful backside isn't just about looking good in leggings (though that’s a pretty great perk); it’s about functional health that carries you through life.
Why Your Glutes are the Pelvic Floor’s Best Friend
To understand why "just doing Kegels" isn't enough, we have to look at anatomy. The pelvic floor is a bowl-shaped group of muscles that sits at the base of your pelvis. It supports your bladder, bowel, and uterus. But it doesn't just hang there in space. It is physically connected to your hip muscles, specifically your gluteus maximus.
Think of your glutes as the anchor. When your glutes are strong and functioning correctly, they help pull the pelvic bones into the right alignment, which allows the pelvic floor to sit at its optimal length. If your glutes are "sleepy" or weak: a common issue if you spend a lot of time sitting at a desk: your pelvic floor often has to overcompensate. This can lead to a pelvic floor that is either too weak or, surprisingly, too tight.
By focusing on exercises that recruit both the pelvic floor and glutes, you’re training your body to move as a single, powerful unit. This is how you reclaim your core strength and stop worrying about "accidents" during a heavy lift or a sudden sneeze.
1. The Deep Goblet Squat: Lengthening and Loading
The squat is the king of lower body movements, but for pelvic health, it’s all about the range of motion and the breath. Many women are taught to "tuck" their tailbone under, but this actually shortens the pelvic floor and keeps the glutes from fully engaging.
How it helps: A deep squat allows the pelvic floor muscles to stretch and lengthen under control. As you drive back up to a standing position, your glutes fire to push you upward, and your pelvic floor naturally contracts to stabilize your internal organs.
How to do it:
Hold a kettlebell or dumbbell at chest height (the "goblet" position).
Stand with your feet slightly wider than hip-width apart.
As you lower down, inhale deeply, imagining your pelvic floor "blossoming" or widening.
Go as low as you can while keeping your heels on the ground and your chest up.
Exhale as you drive through your heels to stand up, feeling your pelvic floor lift and your glutes squeeze at the top.
If you’ve struggled with the "mom bum" look, this movement is your secret weapon. Check out our deep dive into The Mom Bum Myth: How to Restore Strength and Confidence Post-Pregnancy for more on how to transition from "rehab" moves to real strength.
2. The Weighted Glute Bridge: The Ultimate Stabilizer
If you want to feel the direct connection between your pelvic floor and glutes, the glute bridge is the place to do it. Unlike a squat, which involves a lot of balance and coordination, the bridge allows you to lie on the floor and focus entirely on the posterior chain.
How it helps: The bridge places your hips in an inverted position, which takes the pressure of gravity off your pelvic floor. This makes it easier to "feel" the muscles working. It’s one of the top 5 best glute training exercises for a reason: it works.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
Place a light weight or a sandbag across your hips if you’re ready for a challenge.
Before you lift, take a breath. As you exhale, gently engage your deep core.
Drive through your heels to lift your hips toward the ceiling.
At the top, give your glutes a hard squeeze. You should feel your pelvic floor "lift" toward your belly button.
Lower down slowly and repeat.
Research has shown that strong glutes provide a passive support system for the pelvic floor. When your glutes are firing, your pelvic floor doesn't have to work 24/7 just to keep you upright. We’ve written more about this synergy here: Strong Glutes Help the Pelvic Floor.
3. The 360-Degree Breath with Standing Hip Abduction
This isn't your typical gym move, but it’s the "missing link" for many women. Most of us are "chest breathers," which puts constant downward pressure on the pelvic floor. By combining 360-degree diaphragmatic breathing with a standing glute move, we bridge the gap between "rehab" and "performance."
How it helps: Standing exercises force your pelvic floor to work against gravity, which is how we actually live our lives. The lateral move (moving your leg to the side) hits the gluteus medius, which is crucial for pelvic stability and preventing hip pain.
How to do it:
Stand tall, holding onto a rack or wall for balance.
Wrap a resistance band around your ankles or just above your knees.
Inhale into your ribs: think about expanding your ribcage to the front, sides, and back.
As you exhale, slowly lift one leg out to the side while keeping your torso perfectly upright.
Feel how your core and pelvic floor naturally tighten to keep you from tipping over.
Controlled movement is key here; don't just swing the leg!
Why the "Glute Factory" Approach is Different
At Swift Results Glute Factory, we don’t just give you a list of exercises and send you on your way. We understand that for women in their 30s, 40s, and 50s, fitness is about more than just a number on the scale. It’s about hormone health, bone density, and maintaining a body that feels capable.
Many "big box" gyms or AI-based apps ignore the nuances of women’s physiology. They might push you into high-impact jumping exercises before your foundation is ready, which can actually worsen pelvic floor issues. That’s why a screen can’t replace a real coach. Our coaches watch your form, listen to your feedback, and adjust the intensity based on where you are in your journey.
Whether you're dealing with the aftermath of pregnancy or you're navigating the changes of perimenopause, we believe in empowering you with knowledge. Understanding the link between your pelvic floor and glutes is the first step toward a lifetime of strength.
Practical Tips for Your Daily Life
Building a strong foundation doesn't just happen during your hour at the gym. Here are a few ways to support your pelvic floor and glutes throughout the day:
Watch Your Posture: Avoid "hanging" on your ligaments by locking your knees out or tucking your butt under when you stand. Keep a "soft" knee and a neutral pelvis.
Don't Hold Your Breath: Whether you're lifting a heavy grocery bag or a toddler, always exhale on the effort. This prevents internal pressure from pushing down on your pelvic floor.
Invest in Quality Training: Sometimes, you need a professional eye to spot the tiny compensations that are holding you back. Investing in a quality trainer pays off in the long run by preventing injury and getting you results faster.
Check Your Habits: Are you making common mistakes in your routine? We’ve identified 7 mistakes you’re making with your pelvic floor and glutes that might be stalling your progress.
Reclaim Your Strength
It’s time to move past the era of "just doing Kegels." Your body is a complex, beautiful system that thrives on movement, load, and integration. By focusing on moves that strengthen both your pelvic floor and glutes, you aren't just working on your physique: you're working on your quality of life.
At Swift Results Glute Factory, we’re here to help you build that rock-solid foundation. We focus on the science, the form, and the community support you need to feel your best. Ready to stop guessing and start growing? Come see us at the Factory.
Summary of Key Takeaways:
Beyond Kegels: Isolated contractions aren't enough; functional compound movements are essential.
The Glute Connection: The gluteus maximus acts as a support system for the pelvic floor muscles.
Breathing is Life: Proper diaphragmatic breathing prevents excess pressure on the pelvic floor.
Holistic Approach: Training should account for female-specific health and life stages.
Consistency: Moves like squats and bridges should be staples in your routine for long-term pelvic health.
Comments