For decades, upper-body training -- particularly for men -- has ruled the fitness world. Think the broad-shouldered, V-shaped physique of bodybuilders or the TikTok memes about "skipping leg day." But scientists and trainers say that the real foundation of strength lies below the belt.
"Most men ignore their core, gluteal muscles, and the lower extremity muscles," says John Gallucci, DPT, CEO of Jag Physical Therapy and medical coordinator for Major League Soccer. Michael Pope, athletic trainer at Houston Methodist, has a theory for why that's the case: "Upper body -- these are our 'show' muscles, and our lower body -- these are our 'go' muscles," he says. "But when it comes to functionality, our lower body is what's going to help us the majority of the time," he says.
Research suggests that lower body strength -- specifically glutes -- may be one of the most overlooked keys to aging well. As men pass 30, they begin to lose muscle, which can contribute to nagging injuries, low back pain, and decreased mobility. After 60, the rate of decline is even more rapid. One study found that glute muscles showed lower muscle density and reduced force generation than the surrounding muscles in the lower limbs, suggesting they may degrade faster. Bone density also decreases, albeit at a slower rate for men than for women.