How To Build Strong Glutes Without Lower Back Pain

Building strong glutes is the #1 thing you can do to solve lower back pain. Your glutes, or hip muscles, set the foundation for good spinal positioning. They also limit the impact that goes through the structures of our low back (discs, joints, ligaments…etc). Your glutes are the cornerstone for building a strong body and being able to move without painWhen your glutes are weak, more impact goes through the spine which leads to more pain in adults as they get older. 

The Best Glute Exercises For Lower Back Pain

For those with lower back pain, it’s important to pick exercises that target the glutes without stressing the lower back. The following exercises are the safest and most effective way to strengthen your glutes for less lower back pain.

The Glute Bridge

The glute bridge is easily the safest and most effective way to strengthen your glutes. It doesn’t require any equipment which makes it a great place to start for beginners. Using different variations you can easily progress this movement to build even more strength.

Click Here To Learn 10 Glute Bridge Variations To Match Your Ability Level

Glute Raises

The glute raise is another great beginner exercises that targets your glutes. To perform safely, be sure to keep movement at hip and avoid extending at your lower back.

Hip Thrust

The hip thrust is one of the best exercises for glute strength and growth. Popularized in the strength and fitness world, it’s quickly become one of the best ways to build glute strength for less back pain. Adding resistance with bands and weights can make this exercise challenging for all ability levels.

The Squat

The squat is a full body movement that targets the hamstring and glute complex. With any full body movement it’s important to maintain form and control before adding any weight.  As with the bridge, there are many progressions to meet you at any ability level.

Learn How To Safely Perform The Squat

The Kettlebell Deadlift

The kettlebell deadlift is a full body strengthening exercise that targets the glutes and hamstrings. This movement is a great way to improve core strength and important movement patterns to limit impact on your lower back. Learning this movement can also help you protect your lower back when lifting things in your daily life.

Learn How To Perform The Kettlebell Deadlift Here

The Reverse Lunge

The reverse lunge is a lower body strengthening exercise that targets your glutes and hamstrings. It’s also a functional way to strengthen your glutes that helps improve you ability to walk, run, and climb stairs. There are many progressions and variations of the reverse lunge to keep you challenged.

Learn How To Perform The Reverse Lunge Here

Building strong glutes is the best thing you can do to solve lower back pain and keep active as you get older. The best glute exercises for lower back pain strengthen this muscle while limiting impact on your spine.

Building strong glutes is just one area to focus on to fix your lower back pain. For a more complete understanding and answers to low back pain be sure to download our free program ‘Solving Pain With Strength’.

For the last 10 years I’ve been helping adults build the strength and confidence to live active, healthy, and happy lives. My free program ‘Solving Pain With Strength’ gives you a step-by-step, approachable way to build strength without stressing your joints. Download it below and get started feeling better today.

Limited By Joint Pain? Get Started With Our Free Program

Solving Pain With Strength: An Approachable, Step-by-Step Strength Program For Adults Limited By Joint Pain

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