Experts link weak glutes to fall risk, recommending a $9 home tool

Allison Long, a physiology expert and Pilates educator, states that the gluteal muscles play a larger role in preventing falls than many people realize. She notes that prolonged sitting often leads to the early loss of strength in this muscle group. Long refers to this specific condition as glute amnesia, a term she uses to describe how the muscles effectively forget how to engage.

The proposed solution is a portable ankle-strap cable setup priced at $9. The device features two cushioned ankle cuffs connected by a resistance cable. It currently holds a 4.7-star rating on Amazon based on more than 28,160 reviews. The product includes three cables with resistance levels of 10, 20, and 30 pounds.

Annalise Calo, a physical therapist at WAVE Physical Therapy, explains the mechanics of the exercise. When a user kicks a leg backward against the resistance, the glute muscle is loaded in a lengthened position. This specific type of loading allows the muscle to build strength. Calo emphasizes that form is essential, advising users to keep their foot neutral rather than turned in or out to ensure proper glute engagement.

Long highlights the benefit of the continuous tension provided by the cable. She compares this sensation to using spring resistance on a reformer Pilates machine. The setup requires both stability and control. Because the user must stand on one leg while moving the other, the exercise also trains proprioception. This refers to the body's awareness of its position in space, which is necessary for maintaining balance.

The ability to start with light resistance is a key feature for older adults. Long notes that the 10-pound cable allows users to begin gently and increase the load gradually. This progression helps build real strength over time. The device also allows users to hold onto a stable surface, such as a counter, while exercising. Long describes this as a less intimidating option for those who may be hesitant to perform single-leg exercises.

Calo warns that the tool is not without risk. If a user lacks sufficient strength, the exercise could lead to unintended falls. She recommends speaking with a doctor or testing the product in a safe location before beginning a routine. Reviewers of the specific brand often mention the quality of the materials. Users describe the soft neoprene straps as comfortable and the Velcro closures as secure during movement.