Good glutes mean good health. The muscles in your backside aren't just there to make you look good in your jeans, they’re essential for a healthy spine and back, good balance, and to give you the power you need to walk, climb stairs, lift that bag of groceries, dash to catch a bus, or play pickleball.

But in this sit-down-and-stare-at-a-screen world (most people sit 6.4 or more hours a day), even active people can have flabby glutes.

There are three gluteal muscles:

1. The gluteus maximus, in the center of your backside, is the largest muscle in the body. When it's weak, you are weakened too.

2. The gluteus medius is on the outside of your hips.

3. The gluteus minimus attaches more deeply onto your pelvis.

The medius and minimus work with the maximus to keep you upright and moving forward — and sideways.

Chances are you need to wake up your glutes; try these exercises:

• Bridges done with hips 4 to 6 inches off the floor, held for a count of 10 and repeated three times

• Knee to chest stretches done while lying on your back, which increase hip flexibility

Do those daily. Once you've got your glutes' attention, it's time for glute-strengthening exercises such as lunges, squats, and the monster walk using a band.

For more tips on improving strength and balance, check out my book "The RealAge Workout," and power your muscles with great food in my "What to Eat When Cookbook."