Back Pain and Glute Strength

The gluteal muscles play a vital role in stabilising the hip, which is where much of our power comes from in movement. If these gluteal muscles aren’t working properly, something else will and we often see this compensation in the lumbar spine (lower back).

This results in excessive stress in the area, causing pain or tension.

3 Variations To The Hip Thrust

Here are 3 variations to the typical ‘Hip Thrust’ (or Glute Bridge) we often prescribe to our clients who are recovering from back pain. We normally recommend the below exercises first if you are suffering from back pain though, linked here:

• Exercises for Back Tightness

We also recommend coming in to see us as these videos are not designed to replace professionally tailored advice.

1. Knees In

Often, a ‘knee-in’ position is a no-go, but it is worth training as it’s important to be able to control your movement in all ranges. There are events in life that a knee-in position is unavoidable and if you’ve never trained it or are weak in that position, pain and injury is more likely to occur.

As with hip thrusts in general, keep the ribs down (or squeeze your abs down) and keep them down as you push your hips to the ceiling. You should feel your glutes squeeze. For this variation, keep your knees together and you should be able to feel your groin muscles engage as well as the glutes.

2. Knees Out

Again, it’s important to control movement in all ranges. With the knees out, the abductor muscles are shortened and strengthening them in this way offers the glutes a more comprehensive strengthening plan than training in just one angle. Again, it’s important to train all ranges!

You should feel your butt burn!

3. ‘Iso’ Holds

The holds are done at an ‘end range’. This means the glutes can’t work to go any further. Holding them here builds endurance and strength in this position.

Keep focused! It’s easy to forget to squeeze your muscles or drop lower.

Give these a go and let us know how you get on! Don't forget to share the love!

Personal Trainer: Sam High
Author: Laurent Pang

ONI Personal Training | Massage Therapy | Nutrition Coaching