Can S*x Actually Be Better for Your Glutes Than Squats?

We’ve all heard the jokes about “burning calories between the sheets,” but is there actually some science behind the sweat? While the gym is the traditional place to build a better backside, some fitness experts suggest that intimate physical engagement might be doing more for your glutes than you think.

It’s not necessarily about replacing your leg day routine, but understanding how natural movement patterns can effectively activate your lower body.

How “Natural Movement” Rivals the Gym

When you’re doing a squat, you’re moving through a fixed plane of motion. However, during physical intimacy, your body is often required to move through multiple angles, sustaining tension for longer periods. This leads to several unique fitness benefits:

Continuous Muscle Engagement: Unlike a set of 10 squats followed by a rest, many positions require the glutes, thighs, and hips to stay engaged for 10, 15, or even 20 minutes straight. This constant “time under tension” is a key factor in muscle toning.
Core Stabilization: To maintain balance and support your body weight, your core and stabilizer muscles have to work overtime. It’s essentially a dynamic version of a plank or a glute bridge.
Variable Resistance: Changing positions forces your muscles to adapt to new angles and weight distributions, similar to how a functional training circuit works.

The “Pump” Effect

Have you ever noticed your muscles feeling firmer or tighter after a session? That’s not just in your head. The repeated motion and increased blood flow to the pelvic region and lower body create a natural “pump,” much like what you experience after a high-rep workout at the gym.

Why It’s a Win-Win for Your Fitness

While you probably shouldn’t cancel your gym membership just yet, recognizing these physical benefits adds a whole new layer to “staying active.”

Lower Body Activation: Positions that involve kneeling, lifting, or thrusting specifically target the gluteus maximus and medius.
Increased Flexibility: The range of motion required can help improve hip mobility over time.
Endurance Boosting: It’s a form of cardiovascular exercise that also tests muscular endurance.

The Bottom Line

At the end of the day, fitness is about movement. Whether you’re under a barbell or under the covers, your muscles don’t know the difference—they only know the challenge. By pairing a consistent gym routine with an active personal life, you’re giving your glutes (and your overall health) a well-rounded boost.

So, next time you’re too tired for the gym, remember: you might already be getting a pretty great workout right at home. 💪