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Experts Say 'Glute Amnesia' May Affect Balance — But This $9 Tool Could Help

Digilifetrends Published 4 min read

The experts consulted for this story do not endorse the products ahead unless otherwise noted.

Aging can raise the risk of falling, and while many different factors play a part, physiology expert and Pilates educator Allison Long said the glutes — the three major muscles that make up the buttocks — are more important to fall prevention than many people realize.

Because so many people sit for long periods, Long said the glutes are often among the first muscles to lose strength. “Believe it or not,” she said, “there’s even a name for this: glute amnesia!” But as muscles that help provide stability, they are also highly trainable. That is why a $9 exercise tool caught our attention as a possible way for older adults to strengthen the glutes at home more easily and safely, and we asked Long and other experts how it works.

“Consistency is one of the reasons strength training can be challenging at any age. That’s why having an at-home tool can make that training more accessible,” Long said.

This simple and highly portable ankle-strap cable setup works much like a gym cable machine, with two cushioned ankle cuffs connected by a resistance cable. It currently holds a 4.7-star rating on Amazon from more than 28,160 reviews.

Physical therapist Annalise Calo of WAVE Physical Therapy said that once the bands are secured around opposite ankles, kicking one leg backward against resistance loads the glute in a lengthened position, helping it become stronger.

“The continuous tension requires both stability and control, very similar to how we use spring resistance during reformer Pilates,” Long said.

Calo added that proper form matters, and keeping the foot neutral — not turned inward or outward — helps ensure the glutes are doing the work.

The set comes with three cables offering increasing resistance levels of 10, 20 and 30 pounds. Long said that kind of system is useful because it lets users begin with very light resistance and build up gradually, which supports real strength gains over time.

Calo also said the tool requires standing on one leg while actively moving the other, which trains proprioception — the sense of where your body is in space — and that is essential for balance.

Experts Say 'Glute Amnesia' May Affect Balance — But This $9 Tool Could Help

Experts Say 'Glute Amnesia' May Affect Balance — But This $9 Tool Could Help
This simple glute trainer can improve balance at home.

“Another big advantage of this tool for older adults is that they can do these types of exercises standing and holding onto something stable, like a counter or the machine itself. This can be a lot less intimidating,” Long said.

(Calo cautions that despite the strengthening benefits this cable setup can offer, it may also be dangerous if you are not strong enough and could even lead to unintended falls, so be sure to speak with your doctor or try the product in a safe place before using it.)

There are many similar cable strap systems available online, but reviewers of this particular brand appear to agree that it is well-made, and that the soft neoprene ankle straps with Velcro closures are comfortable and stay secure during exercise.

Keep reading to see more reviews, or get started with your glute strength training before you lose them.

Experts Say 'Glute Amnesia' May Affect Balance — But This $9 Tool Could Help

If you want to shop for more balance-improving and strength training items for older folks, take a look at the list below:

Experts Say 'Glute Amnesia' May Affect Balance — But This $9 Tool Could Help
Experts previously said that balance discs can be a safe and easy tool to use to support core-strengthening efforts, so we selected this inflatable balance cushion by ProsourceFit, which is one of the most-rated on Amazon. You can adjust the firmness to perform a variety of core-focused exercises, either sitting, standing, or lying down, and the textured surface keeps things secure. It can even be used to maintain a more aligned posture while you're sitting in your desk chair.

A versatile balance disc that can be used sitting or standing

Experts Say 'Glute Amnesia' May Affect Balance — But This $9 Tool Could Help
According to experts who previously spoke with HuffPost, rebounders, such as this one, are an easy way to engage with the pelvic floor, abdominal wall, and spine through rhythmic reactions. This foldable rebounder trampoline has over 12,500+ ratings on Amazon and promises a safe jumping system composed of 32 closed springs and a powerful elastic surface. Available in 40- and 48-inch circumferences, this rebounder has a foldable base and a foldable handlebar that adjusts to four different heights. Rebounders may not be suitable for all ages or abilities, so speak to your healthcare provider before using.

A foldable rebounder trampoline with handle

Experts Say 'Glute Amnesia' May Affect Balance — But This $9 Tool Could Help
With all that core strengthening that's inevitably happening, you'll want to reduce muscle soreness and possibly improve range of motion with a good stretch. Given that the core isn't the easiest part of the body to stretch without assistance, this helpful tool can serve as an indispensable aid for stretching and easing pain throughout the entire back, groin, hip, stomach, and more. Made by ProStretch, a brand offering at-home recovery tools that allow users to replicate exercises they might perform at a physical therapist’s office, this stretching tool can be used in a variety of positions and is easily adjustable to accommodate different heights. There's also an easy-to-follow user guide in case you need help creating a stretching routine.

An adjustable core-stretching tool

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