Fix Your Lower Back Pain: How To Build Strong Glutes Without Stressing Your Back

If I had to pick one thing, I would say that building strength in our glutes (butt muscles) is the best thing you can do to fix your lower back pain. Our glutes are the cornerstone for building a strong body and being able to move without pain. Glutes that aren’t strong enough to support our lifestyle is the most common cause of lower back pain I see in my clinic.

Building strong glutes sets the foundation for good spinal positioning, improves movement coordination in both the upper and lower body, and limits the impact that goes through the structures of our low back (discs, joints, ligaments…etc). They are really the glue that holds everything together.

In this article we’ll show you the best exercises that ANYONE can do to build glute strength without stressing your lower back so you can keep active, strong, and doing what you love…regardless of age.


We love the glute bridge because of how effective it is at targeting our glutes and how safe it is for our lower back. It’s also has many variations and is easy to progress/regress depending on your ability level.

Hip Thrust

A more advanced bridging exercise, the hip thrust is one of the best exercises for glute strength and growth. Popularized in the strength performance 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.

The Reverse Lunge

The reverse lunge is one of the most functional ways to strengthen our glutes. There are many progressions and variations of the reverse lunge to keep you challenged.

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’.

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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