The Glute Connection – How Weak Glutes Cause Running & Cycling Injuries

If we had to name one muscle group that makes or breaks athletes, it’s the glutes. Strong glutes power your stride, stabilise your hips, and protect your knees and back. Weak glutes, on the other hand, are one of the most common findings in injured runners and cyclists we see at Up N Adam Performance Training & Physiotherapy in Newcastle.

Whether it’s knee pain, ITB syndrome, shin splints, or lower back pain, weak glutes are often the hidden culprit.

Why the Glutes Matter

The glutes (gluteus maximus, medius, and minimus) do much more than just drive hip extension. They:

• Stabilise the pelvis when running and cycling.

• Control knee tracking to prevent overload.

• Absorb impact forces so the shins, knees, and lower back don’t have to.

• Generate power in cycling, especially on climbs and sprints.

When they’re weak, the rest of the body has to pick up the slack — and that’s when injuries occur.

Injuries Linked to Weak Glutes

1. ITB Syndrome (Runner’s Knee)

Without glute strength, the thigh collapses inward, irritating the ITB on the outside of the knee.

2. Shin Splints

Poor hip control increases tibial stress, overloading the shin.

3. Achilles & Calf Strains

When glutes aren’t firing, calves take on too much workload, leading to overload.

4. Lower Back Pain in Cyclists

Weak glutes force the lower back to work overtime to stabilise the pelvis during long rides.

5. Hamstring Strains

The hamstrings overcompensate for weak glutes, leading to recurring strains.

How We Test Glute Strength at Up N Adam

Unlike the old “squeeze test” or eyeballing squats, we use VALD strength testing for accuracy:

• Hip abduction/adduction strength → detects pelvic control issues.

• Hip extension → measures glute capacity under load.

• ForceDecks → assess symmetry and power in dynamic tasks.

This data removes guesswork and guides the most effective rehab plan.

How to Build Stronger Glutes

Step 1: Activation

• Glute bridges

• Banded walks

• Sport specific drills

Step 2: Strength

• Hip thrusts

• Split squats

• Step-ups

Step 3: Performance Integration

• Single-leg hops

• Bounding

• Cycling-specific power drills

We use progressive strengthening so every athlete builds glutes safely and effectively.

Why Runners & Cyclists in Newcastle Should Care

Our local terrain — with steep climbs, coastal paths, and technical trails — exposes weak links quickly. Without strong glutes, Newcastle athletes are at higher risk of overload injuries. Investing in glute strength isn’t just injury prevention — it’s performance enhancement.

FAQs – Glutes & Injury

Can weak glutes really cause knee pain?

Yes — it’s one of the leading causes of ITB syndrome and patellofemoral pain.

How long does it take to strengthen glutes?

With the right plan, improvements can be seen within 6–8 weeks.

Do I need gym equipment?

Not always. Many effective glute exercises use bodyweight or resistance bands.

Do cyclists need glute strength too?

Absolutely — strong glutes generate power on climbs and stabilise the pelvis to protect the back.

Final Word

Weak glutes are one of the most common — and most fixable — problems in endurance athletes. By testing, strengthening, and integrating glutes into your training, you’ll reduce injury risk and boost performance.

Book your Glute Activation / Strength assessment today

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com