5 Glute Exercises To Strengthen And Protect Your Lower Back
Does your lower back ache and pain so much you feel like you should have a walker with you at all times? Often times our lower backs are sore simply because our glutes are not strong enough to support weight and the strain is felt by your lower back. Luckily there are some great glute exercises out there that will help strengthen them and help protect your precious lower back.
Incorporate any of these glute exercises into your lower body routine and you’ll notice a huge difference!
1. Lying Lateral Leg Lifts
Balance is an essential tool for keeping all your muscles and bones in place to avoid unnecessary strain and pain. Glute exercises such as leg lifts also activate your hip abductor muscle, which aids balance and isolation of the glute muscles to help maintain mobility and protect your lower back.
With this exercise, lie on one side with your legs together. Engage your core, squeeze your glutes and raise your leg, holding for about 2 seconds.
Do 3 sets of 10 repetitions on each leg.
2. Resistance Band Crab Walks
Resistance bands are great for glute exercises and really help isolate the glute muscles for ultimate burn. Crabs walks are a great exercise that, with added resistance will really set your legs on fire.
Place a small resistance band around your thighs and assume a shallow squat position with your knees bent and turned outwards. Keeping your feet shoulder-width apart, push through your heels as you take small steps side to side. Concentrate on squeezing your glutes and ensure your knees remain turned outwards.
Do 3 sets of 15-20 side steps.
3. Resistance Band Hip Bridges
Hip bridges are great glute exercises for strengthening the muscles and growing your booty. Place a resistance band around your thighs and lie on your back with your arms by your sides, knees bent and feet flat on the floor.
Concentrate on squeezing your lower abdominals and glutes as you lift your hips up until your body and legs are in line. Squeeze your glutes and hold for 5 seconds. Slowly lower your hips and repeat.
Do 3 sets of 8-10 repetitions.
4. Donkey Kicks
One of the best glute exercises around, donkey kicks will strengthen your glutes in no time. Assume the starting position on all fours, hands under your shoulder and ensuring your neck and spine are in a neutral position.
Brace your core and extend your leg out, then push your foot towards the ceiling and squeeze your glutes. Repeat on the lower leg. Add some pulses to really feel the burn.
Do 3 sets of 15 repetitions on each leg.
5. Step Ups
One of the most simple glute exercises you will come across! Find a box or step just above knee height. Place one foot on top and drive through that heel, squeezing your glutes as you step up.
Make sure you hinge at your hips at the top of the step to maximize glute activation. This means squeezing your glutes and pushing your hips forwards, making sure your lower back doesn’t bend.
The higher the box, the better for your glutes. Lower steps tend to put more emphasis on your calve and quad muscles. But don’t try to go too high or you’ll put excess strain on your lower back.
If you find this too easy, add some weight! Hold onto dumbells with both hands at a weight you are comfortable with to step up your glute game!
Do 3 sets of 10 repetitions on both legs.
