![]() Try these 9 tips if you have trouble feeling your glutes in the hip thrust. Over time, this can cause lower back strains or other issues. ![]() The problem with this is that thrusting more than you need to will not activate the glutes anymore, but you end up recruiting your lower back muscles a lot to add more movement. Thrusting the hips in lower body exercises like the hip thrust will activate the glutes, but some people end up overdoing this in the gym. This places an inappropriate level of tension in the lower back area and may result in back pain. The problem with over-emphasizing pushing the hips back is that you may end up with what is called an excessive anterior pelvic tilt.Ī symptom of this is that the lower back becomes overly arched. Over-Emphasizing Pushing Hips BackĪ really common problem I see among people who want to focus on training their glutes is that they overly emphasize pushing their hips back in certain exercises with the intention of activating their glutes.Įxamples of some exercises where this problem occurs are the squat and the deadlift. If you squat too deep past your own mobility, your lower back may round and get hurt in the process. If you do this too many times or go too heavy, you may eventually hurt your lower back.Ī good example of this is the squat. If you have a certain limit in your hip mobility for an exercise that activates your glutes and you go past that limit, you may find that your back will compensate. Poor postural positioning refers to the position that you put your back and hips in.įor example, if you start off in a more rounded-back position where the pelvis is tucked under for a sumo deadlift, you may find that your lower back will hurt, and you’ll feel nothing in your glutes. Your back might hurt when you do glute movements because you started off with poor postural positioning at the start of the exercise. Poor Posture at the Start of the Exercise Over-emphasizing thrusting hips forwardġ.Poor posture at the start of the exercise.Now that we know that training glutes can affect your back, here are 5 reasons why your back may hurt when doing glute exercises: 5 Reasons Your Back Hurts When Doing Glute Exercises Together, your glutes contribute to extending your hips, bringing your thighs away from the midline (abduction), and rotation at your hips.Īs your glutes are attached to the base of your spine and pelvis, you can see why training them has implications for your back, as your back muscles and spine are attached to your pelvis. They connect the sacrum, which is the base of the spine, and the ilium, which is the top of the pelvis, to the femur, which is your thigh bone. They consist of the gluteus maximus, gluteus medius, and gluteus minimus. The glutes are not one muscle group but a group of several muscles. In this article, I will go through everything you need to know about training your glutes, why your back might hurt when doing glute exercises, and how to best avoid this. The 8 best back-friendly glute exercises are: If you have back pain, an injury, or lower back soreness but still want to train the glutes, you’ll need to choose exercises that don’t stress your back.
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