Why strong glutes matter in netball, football and running

What the glutes actually do

There are three main glute muscles. Gluteus maximus is the powerhouse responsible for driving the hip forward when you sprint, jump and climb. Gluteus medius and minimus sit on the side of the hip and help keep your pelvis level and your knee in line when you're on one leg. Running, landing and changing direction all happen on one leg at a time, so these muscles are working constantly in sport.

Netball

Netball involves repeated jumping, sudden landing and sharp stopping, often on one leg because of the footwork rule. When landing mechanics break down, the knee can collapse inwards, a position associated with ACL injuries. Strong, well-coordinated glutes help control the hip and knee in these moments, which is why injury prevention programmes in netball focus heavily on landing technique and hip strength.

Football

Football asks players to sprint, decelerate, cut and kick, often in quick succession. The glutes contribute to acceleration and top speed, stabilise the standing leg when striking a ball, and work alongside the hamstrings during sprinting. Strong glutes may help share load that would otherwise fall heavily on the hamstrings and groin, areas that commonly get injured in football.

Running

Every running stride is essentially a single-leg hop. The glutes help control the pelvis and stop the hip dropping on each landing. Weakness or poor control here has been linked to problems such as runner's knee, iliotibial band pain and hip pain. Strength also contributes to running economy, so it's not just about staying injury-free: it can help you run more efficiently too.

Exercises to build strong glutes

Start with the basics and progress over time.

Glute bridge

Lie on your back with knees bent and drive through your heels to lift your hips. Progress to single-leg bridges or hip thrusts with weight.

Side-lying hip abduction

Lie on your side and lift the top leg slightly behind you, keeping your toes pointing forward.

Split squat

From a lunge position, lower your back knee towards the floor with control, then drive back up.

Single-leg Romanian deadlift

Hinge forward on one leg with a long, flat back. This trains balance, glutes and hamstrings together.

Lateral band walks

With a resistance band above your knees, step sideways while staying low.

Step-downs

Stand on a step and slowly lower the opposite heel to the floor, keeping your knee in line with your toes.

Aim for two to three sets of eight to twelve repetitions, two or three times a week, adding challenge as they get easier.

Strength and skill go together

Strong glutes are only part of the picture. They need to work at the right time during sport. Combine strength work with jump and landing drills, change-of-direction practice and a good warm-up for the best results.

The takeaway

Whether you're on the netball court, the football pitch or the running track, strong glutes help you perform better and stay in the game for longer.