# The Best Glute Exercise For Low Back Pain Source: https://www.youtube.com/watch?v=s3papuuW9u8 Recap page: https://rapidrecap.app/video/s3papuuW9u8 Generated: 2026-02-07T00:33:44.868+00:00 --- ## 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. ![Screenshot at 0:00: An anatomical illustration highlighting the lower back/lumbar spine musculature, marked with red circles indicating pain or tension, setting up the discussion about low back pain sufferers being told they have weak glutes.](https://ss.rapidrecap.app/screens/s3papuuW9u8/00-00-00.jpg) **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. ## Detailed Analysis The video argues against the common advice given to people with low back pain: that their glutes are weak and require activation exercises. The presenter explains that the real reason for underperforming glutes is often improper pelvic positioning, which prevents the glutes from achieving their best function, hip extension. Two common faulty pelvic presentations are identified using a skeleton model: a hyper-lordotic position (pelvis tipped excessively forward) and a sway back position (pelvis tucked underneath). Both positions result in missing adequate hip extension. To fix this, the presenter suggests a wall-assisted split squat or lunge variation. In this setup, the individual kneels with the front foot flat and the back foot elevated, leaning against a wall or doorframe for support, with their hand at shoulder height. The goal is to hinge the hips back while keeping the pelvis neutral, feeling a stretch in the back of the hip on the front leg. The individual must maintain pressure through the three points of contact on the front foot (heel, base of the big toe, base of the pinky toe) as they drive up, ensuring the movement stays in hip flexion/extension rather than leaning the torso forward or lifting off the ground. This technique demands more from the glutes by restricting compensation, and progression involves holding a weight in the opposite hand for increased overload. ### Glute Weakness Misconception - People with low back pain are often given the impression they have weak, underactive glutes, leading to recommended activation drills like banded side steps. ### Root Cause Analysis (Pelvic Position) - Weak glutes are often due to missing the ability to perform hip extension because the pelvis is stuck in one of two presentations: hyper-lordotic (tilted forward) or sway back (tucked underneath). ### The Correct Movement Goal - The objective is to perform hip extension without forcing the body into excessive lumbar extension or hip flexion, working within current anatomical means. ### Exercise 1 - Wall-Assisted Split Squat Setup: Kneel with the front foot flat, back foot potentially on a low step (0.5-1 step height), leaning against a wall/doorframe with the hand at shoulder level. ### Exercise 1 Execution Cues - Hinge the hips back while maintaining a neutral spine, ensuring pressure is maintained on the three foot contacts (heel, base of big toe, base of pinky toe) of the front foot as you stand up. ### Exercise 2 (Progression) - A standing variation on a step can be used, maintaining the three points of foot contact and slowly lowering and pushing up, which naturally encourages better hip extension. ![Screenshot at 0:00: An anatomical illustration showing the lower back musculature highlighted in red to represent pain, introducing the topic of low back pain and glute function.](https://ss.rapidrecap.app/screens/s3papuuW9u8/00-00-00.jpg) ![Screenshot at 0:04: An anatomical view highlighting the Gluteus Maximus and Medius muscles, which are the focus of the activation discussion.](https://ss.rapidrecap.app/screens/s3papuuW9u8/00-00-04.jpg) ![Screenshot at 0:08: A demonstration of an incorrect glute activation drill \(banded side-lying abduction\) marked with a red X, illustrating what the presenter advises against.](https://ss.rapidrecap.app/screens/s3papuuW9u8/00-00-08.jpg) ![Screenshot at 0:15: The presenter standing next to a full skeleton model to explain the anatomical reasons behind poor glute performance related to pelvic tilt.](https://ss.rapidrecap.app/screens/s3papuuW9u8/00-00-15.jpg) ![Screenshot at 1:16: The first recommended exercise setup: a lunge/split squat position leaning against a wall for support, demonstrating the proper starting posture.](https://ss.rapidrecap.app/screens/s3papuuW9u8/00-01-16.jpg)