06/28/2026
🍑 Your glutes are about more than growing your booty… they’re a key player in supporting your back, core, and pelvis.
If you’ve been dealing with nagging low back pain, don’t overlook your hips.
Research has found that people with low back pain often have:
✨ Reduced glute strength
✨ Altered glute activation
✨ Poor pelvic stability
When your glutes aren’t contributing effectively, your body may compensate by relying more on the muscles of the low back. Over time, this can increase strain and contribute to discomfort.
That’s why glute training isn’t just about aesthetics—it’s about building a stronger foundation for movement.
Some of my favorite exercises to improve glute activation and endurance are:
🍑 Side-lying clam holds
🍑 Side-lying hip abduction holds
🍑 Quadruped fire hydrant holds
These exercises target the gluteus medius and gluteus maximus while also challenging your ability to maintain pelvic and trunk stability. They’re especially valuable during pregnancy, postpartum, and for anyone looking to improve movement quality before progressing to heavier lifting.
✨ Remember: glute strengthening isn’t a magic fix for back pain. Low back pain is often influenced by multiple factors, including mobility, movement patterns, stress, sleep, previous injuries, and overall strength. But improving glute function can be an important piece of a comprehensive plan.
Think of your body as a team. Your glutes, deep core, pelvic floor, diaphragm, and hips all work together to create stability, manage pressure, and help you move efficiently. When one player isn’t doing its job, the others often have to compensate.
💬 Have you ever noticed your back feels better after consistently training your glutes? I’d love to hear your experience in the comments!
💾 Save this post to reference on your next lower-body workout, and share it with someone who’s been battling low back pain.
