Best Glute Exercises For Lower Back Pain

Reduce lower back pain and tightness with these simple exercises to strengthen your glutes muscles. If you suffer from chronic hip or back pain, you may need to strengthen your glutes to bring tension away from the lower back.

These amazing exercises will help you get lower back pain relief and stronger glutes at home for all fitness levels.

Causes of Back Pain

Our sedentary lifestyle typically switches off the glutes muscles due to their inactivity. Sitting for hours, weakens the glutes, hamstrings and core which is known as our posterior chain.

The glutes are made up of three main muscles which amongst other functions, support and take pressure away from our spine. These are the gluteus maximus, gluteus medius and gluteus minimus which can all be strengthened using simple exercises at home.

If these muscles are weak or 'dormant' this means our lower back will compensate to stabilise our vertebrae, which places unnecessary pressure through our discs. This can lead to back, hip and even knee pain.

Here are 10 exercises you can try to get your glutes firing again, we have included 3 for beginners, 4 for intermediate and 3 for advanced levels.

Note! We are trying to activate the glutes with these exercises by doing small, controlled movements. Try to feel the glutes muscles contracting and squeezing through all of these reps. 

To follow these exercises in video demonstrations, check out Dejan's video on Instagram HERE.

Beginner Level - 

Complete each exercise for 2 sets of 8-12 reps using control every rep. Complete reps on both legs where necessary.

Seated Band Abduction

 Seated Band Abduction

Band Romanian Deadlift 

Band RDLBand RDL

Band Chair Squat 

Band SquatBand Squat

Intermediate Level - 

Complete each exercise for 2 sets of 8-15 reps using control every rep. Complete reps on both legs where necessary.

Reverse Hyper Extension (Glute Band optional)

Reverse Hyper ExtensionReverse Hyper Extension

Reverse Lunges 

Reverse Lunges Reverse Lunges

Band Glute Bridge 

Band Glute BridgeBand Glute Bridge

Band Clamshell 

 Band ClamshellBand Clamshell

Advanced Level - 

Complete each exercise for 3 sets of 8-15 reps using control every rep. Complete reps on both legs where necessary. 

Reverse Hyper Extension (Glute Band optional)

Reverse Hyper ExtensionReverse Hyper Extension

Glute Step Ups 

Glute Step UpsGlute Step Ups

Band Hip Thrust Abduction 

 Band Hip Thrust AbductionBand Hip Thrust Abduction

Band Hip Thrust Abduction

To follow the routines as videos, check out Dejan's video on Instagram HERE.

We hope these routines help you alleviate pain and keep your glutes strong. You can find our glute bands and resistance bands by clicking on the links below:

Glute Bands

Resistance Bands

Team LT x

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