Shuffles: Strengthening the Glute Med to Improve Hip Stability and Reduce Low Back Strain
Hip stability plays a critical role in balance, posture, and how the lower body supports the spine. When the hips are unstable, the body often compensates through the knees or lower back, which can lead to discomfort, strain, or a loss of confidence with movement.
Exercises that target hip stability should focus on control, coordination, and muscle activation, not speed or intensity. One effective example of this is the shuffle exercise.
Why Hip Stability Matters
The hips act as a central connection point between the upper and lower body. When they function well, movement feels smoother and more controlled. When they don’t, balance becomes shaky and the lower back often absorbs more stress than it should.
Common signs of poor hip stability include:
Difficulty with balance
Knee discomfort
Lower back tightness or fatigue
Feeling unstable during walking or directional changes
Strengthening the right muscles around the hips can make everyday movement safer and more efficient.
How Shuffles Support Hip Stability and Balance
Shuffles are designed to strengthen the glute med, a key muscle on the side of the hip responsible for stabilizing the pelvis during walking, standing, and single-leg movements.
In our video, we demonstrate shuffles performed with control and intention rather than speed. This allows the glute med to stay engaged throughout the movement, improving balance and hip control.
When the glute med is strong and functioning properly, it helps:
Stabilize the hips during movement
Improve balance and coordination
Reduce compensations through the knees and lower back
Why Walking Backward Matters
A key component shown in the video is walking backward during the shuffle movement. This adds a unique challenge and additional benefit.
Walking backward increases hamstring engagement, which plays an important role in hip stability. Strong hamstrings help support the pelvis and reduce excessive strain on the lower back.
By combining glute med activation with hamstring involvement, shuffles become a well-rounded exercise for improving lower-body stability and supporting spinal health.
Watch the Video: Proper Shuffle Technique
In our video, you’ll see how shuffles are performed correctly, including:
Proper body positioning
Controlled lateral movement
Backward walking mechanics
Common mistakes to avoid
Watching the movement can help you better understand how the hips and legs should work together during the exercise.
A Smarter Approach to Hip and Low Back Health
At Function Thru Fitness in Green Bay, WI, exercises like shuffles are selected based on how each person moves, feels, and functions — not as one-size-fits-all solutions.
Hip stability work is often paired with balance training, core control, and posture-focused exercises to support long-term movement health and reduce unnecessary strain on the lower back.
If balance issues, hip instability, or low back discomfort have been limiting your movement, a personalized assessment can help identify the right exercises for your body and goals.
Want a simple place to start?
Download our free guide: Essential Exercises for Lifelong Mobility and Independence — designed to improve strength, mobility, and balance at any age, no equipment required.
www.ftfpt.com/essential-exercises
At Function Thru Fitness, we’re not your typical gym. As a trusted Fitness Center Green Bay WI, we specialize in personalized care through:
✔ Personal Trainer Green Bay programs tailored to your goals
✔ Corrective Exercise Specialist Near Me sessions to restore pain-free movement
✔ TPI Golf coaching and Golf Trackman Simulator training for performance and mobility
✔ Neuromuscular Therapy and Soft Tissue Therapy to relieve pain and restore function
✔ Athlete Recovery and Green Bay Personal Training solutions to keep you strong for the long term
Discover why so many choose Function Fitness and our Functional Fitness Gym approach to live healthier, more active lives.
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