4 Glute Exercises That Will Help Prevent Lower Back Pain
The gluteus maximus, aka your butt cheeks, are the biggest muscle group in your body. You may want to have a shapely backside for aesthetic reasons and that’s ok. The desire to have a better-looking backside can also help you avoid lower back pain. Nearly 10% of the world’s population has experienced lower back pain and statistics suggest that number will increase (source). Don’t worry, there are exercises that can reduce lower back pain while helping you improve the shape of your hindquarters.
The trainers at Tampa Strength design customized training programs for their South Tampa clients. Lower back pain prevention is often an aspect of their clients’ training programs. The following videos highlight three specific exercises that you’d perform at Tampa Strength if you were interested in avoiding lower back pain.
Figure 4 glute stretch to bridge
Lay on your back and bring your heels towards your butt. Place your right ankle on the bottom of your left quad. Perform a single-leg bridge and at the top of your bridge push your right knee towards the ground (external hip rotation), keeping your pelvis level to the floor. Return to the floor and grab the back of your left leg and pull it towards your chest, keeping your head and back on the ground. Perform 5-10 reps of each movement while holding the end range of each stretch for approximately 5 seconds then switch legs.
This movement enhances glute strength and hip mobility.
Inchworm
Setup in a square stance with feet hip-width apart. Perform a forward fold till your hands touch the floor. Walk your hands forward till you are in the push-up position. Then, taking small steps, walk your feet to your hands, driving your tailbone to the ceiling. Repeat the movement for 5-10 repetitions.
This movement enhances posterior chain flexibility.
Single leg RDL
Setup in a square stance. Perform a single-leg hinge with your left leg, reaching your right hand towards a target. Hold the hinge position for a few seconds then return to single-leg balance with your left foot off the ground. Repeat the sequence 5-10 times on each side.
This movement enhances glute strength, hip mobility, and core control.
90/90 transitions with hip extension
Sitting on the floor, set up your legs in the 90/90 position. The heel of the lead leg should be next to the knee of the trail leg. Pivoting on the big toe of your back leg, lift the knee as far as you can till the opposite knee comes off the ground, and you transition the 90/90 to the opposite side. Once transitioned, extend/lift your pelvis off the ground using your glutes & hip muscles. Repeat movement for 5-10 reps.
This movement enhances hip mobility and glute strength.
These movements enhance glute strength, hip mobility, and posterior chain flexibility all of which are critical to avoiding lower back pain.
If you’re ready to experience how Tampa Strength’s customized workout programs can benefit you, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.