The Best Glute Exercise For Low Back Pain

Quick Overview

The best way to strengthen glutes for individuals with low back pain is to perform hip extension exercises while maintaining a neutral pelvis and avoiding excessive lumbar lordosis, specifically by executing a wall-assisted split squat variation that focuses on driving force through the three points of contact on the foot (heel, base of the big toe, base of the pinky toe).

Key Points: Many people with low back pain are wrongly told their glutes are weak and underactive, leading to recommended glute activation drills. Poor glute performance is often due to pelvic positioning, specifically an anteriorly tilted pelvis (hyper-lordotic) or a tucked pelvis (sway back position), which limits hip extension. The goal is to achieve hip extension without excessive anterior pelvic tilt or sway back, ensuring the glutes are the primary movers, not the low back. The recommended exercise is a wall-assisted split squat/lunge variation, where the individual leans against a wall or doorframe for support. Key cue for this exercise is to maintain a neutral spine/pelvis and drive weight through the three points of contact on the front foot (heel, base of big toe, base of pinky toe) as you stand up. This position forces the glutes to work more effectively by limiting the ability to compensate with lumbar extension or excessive hip flexion. The exercise can be progressed by holding a weight in the hand opposite the working leg to increase glute overload.

Context: The video addresses the common issue of perceived weak or underactive glutes in individuals experiencing low back pain, challenging the notion that standard glute activation drills are the necessary solution. The presenter uses a skeletal model to explain that the underlying issue is often poor pelvic positioning—specifically hyper-lordosis (anterior tilt) or sway back (posterior tilt/tuck)—which restricts the glutes' primary function: hip extension. To effectively strengthen the glutes while protecting the low back, specific movement patterns are required.