A 15-minute Pilates Glutes workout video

THer beloved body part is so much more than just that butt… a butt. It’s made up of three muscles—the gluteus maximus, gluteus medius, and gluteus minimus—that help you climb stairs and hills, descend lightning fast, and look great in a pair of jeans.

And these muscles are actually part of a much more complex system, which is why gluteal strength does more than just give you a strong butt. Because your glutes are actually—wait for it—your core.

What are you waiting for? Yes, the more technical term for your core is the lumbo-pelvic-hip complex, and it includes all the muscles that connect your trunk to your hips — including the glutes. Your glutes are basically the base of the core, and if that base isn’t strong, it can compromise the whole thing.

“Loss of strength in the glutes can alter your optimal posture and pelvic position when standing or exercising,” physical therapist Lawrence Agenor, DPT, previously told Well+Good.

The good news is that strengthening your glutes can have a ripple effect throughout the rest of your body. A strong backside can relieve knee pain, and even lower back pain.

“Many times, I’ve seen clients and athletes with general lower back pain, and when they work on strengthening their glutes, their lower back pain goes away,” Gene Shaffer, CSCS, owner of ARC Athletics in New York City, previously told Well+Good. “Doing something as simple as engaging your glutes while standing can actually take pressure off your lower back and reduce back fatigue and back pain.”

Since your core and your glutes work together, it makes sense to work your back using a method like Pilates, where maintaining a strong core throughout the workout is a necessity.

Give this 15-minute glute workout a try by Chloe de Winter of Go Chlo Pilates. In each set, he emphasizes the core position to make sure you’re engaging your glute muscles properly. For example, when lying on your side for clamshells, he instructs you to create some space between your ribs and the floor, which keeps your torso stable and strong and not precariously balanced. Later, with one leg raised while on hands and knees, his cue to engage your core will keep you from sinking into the opposite hip.

It keeps all the work focused in the right place, which results in a stronger butt—and really, a stronger body.

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