1 In Blog/ Glute Exercises

9 Glute And Hip Strengthening Exercises (Stabilize Your Hips and Lower Back)

glute strengthening exercises for the glute medius, glute maximus and glute minimus and piriformis

Today I’m gonna be sharing with you 9 glute strengthening exercises that are completely squat free to help you strengthen your gluteus medius, gluteus maximus, gluteus minimus, and the piriformis as well.

Why You Should Strengthen The Glutes

Your glutes are designed to be the strongest muscles in your body. Yet, they remain dormant the majority of the time. Sitting shuts down the glutes and hamstrings and over time you start compensating with your lower back muscles and the piriformis.

Tightness in the hip flexors and lower back pain inhibits the glutes even more and you end up with a mixture of chronic hip pain, lower back pain, and spasms.

Here’s a step-by-step video post on how to release the PSOAS muscle (the biggest hip flexor muscle in your body). The link will open in a new tab!

The TFL is another hip muscle that gets chronically tight…here’s how to release the TFL muscle with a foam roller!

Should You Exercise If You’re In Pain?

Of course, if you’re in a lot of pain right now, I DON’T recommend you start with exercises. I know this sounds like the complete opposite of the typical advice you get or read online. But your goal when you’re in pain is to settle the pain through avoiding the pain triggers (what caused the pain) and to relax your nervous system and release the spasms. If you push your body to do more exercises, more stretches and more of everything, your muscles will resist you and you’ll feel worse.

If you need help pinpointing your pain triggers, check out my blog post here on how to find out what’s causing your daily back pain.

Now, once the pain is under control, you do need to correct your glute and core weaknesses. These muscles are there to stabilize your lower back and help you function normally.

For the life of me, I don’t understand why people refuse to strengthen and fix the root cause, and just want quick fixes like injections. Is investing a few minutes a day to strengthen your body really that hard?

Check out the deep core mini-training to learn how to tap into your deep core muscles.

Below you’ll find a short video that goes through 9 of my favorite glute strengthening exercises. These exercises will target all the 3 main glute muscles (glute med, glute max, and glute minimus). Once these muscles are engaged throughout the day you’ll get long-term relief and less pain and flare-ups.

Pick 1-3 exercises to start with (I’m not suggesting you do all 9). And stick to those and track your progress and how you feel/

Only add more repetitions or sets when you feel ready. Never exercise during a bad flare-up and remember that being slow and consistent is better than going fast and flaring things up.

9 Glute And Hip Strengthening Exercises (Stabilize Your Hips and Lower Back)

Glute Strengthening Exercises Breakdown:

  • Backward lunges
  • Sliding backward lunges
  • Hip hinge to leg lift (you can add a band to this exercise)
  • One-legged glute bridge.
  • Glute bridge to band pull-outs
  • Banded side leg raises
  • Banded clamshell
  • Glute max contractions

You Might Also Like

  • Maureen Ley says:

    What can be done to ease the transition out of a flare up? I’m going on 8 days of a flare up, and it’s agonizing. Thanks for your reply.

  • >
    Increase more than 700% of Email Subscribers!
    Dolor aliquet augue augue sit magnis, magna aenean aenean et! Et tempor, facilisis cursus turpis tempor odio. Diam lorem auctor sit, a a? Lundium placerat mus massa nunc habitasse, arcu, etiam pulvinar.
    • Goblinus globalus fantumo tubus dia
    • Scelerisque cursus dignissim lopatico
    • Montes vutario lacus quis preambul den
    • Leftomato denitro oculus softam lorum
    • Spiratio dodenus christmas gulleria tix
    • Dualo fitemus lacus quis preambul pat
    • Montes vutario lacus quis digit turtulis
      We hate spam and never share your details.
    ARE YOU READY? GET IT NOW!
    Increase more than 500% of Email Subscribers!
    Your Information will never be shared with any third party.
    Download your guide now!
         
    Sign up now!
    2016 (C) All rights reserved.
    10 SIMPLE steps to a leaner you! Grab my free e-book.
    Grab my free fat loss e-book!
    60 BODYWEIGHT exercises you can do ANYWHERE!
    I did the work for you!
    Simply download this sheet, print it as a PDF or copy the workouts. Easy!
    Get the exercise spreadsheet in your inbox!
    Please enter your name and email below
      We hate spam too and will never share your details.
    Access the Fit Library
    Join over hundreds others, and get access to my free library of guides, e-books, planners, exercises, and much more. I created this library to help you have an efficient Fit and healthy lifestyle.
    14 TECHNIQUES TO ROCK YOUR TRAINING AND BEAT PLATEAUS
    Not seeing results? You probably have been missing out on these 14 proven techniques to break through all your plateaus.
    JOIN THE LIFESTYLE DETOX CHALLENGE!
    Get this free resource in your inbox now + private coaching emails from me to guide you in your healing journey.
    Download the e-book
    Get this bundle of FREE lower back pain resources + private coaching emails in your inbox every week!
    ACCELERATE YOUR RECOVERY AND AVOID FLARE-UPS BY FOLLOWING THESE RULES
    Get your free guide!
    How to properly set goals with the sweet-spot technique - Download The Workbook
    Subscribe to Sofia's newsletter, and receive monthly coaching emails + a free bundle of back pain tips and tools.
    Welcome to the Back Pain Warriors community :)
    Please check your inbox for an e-mail from 'coach sofia'. Your Back Pain Resources have been sent to you!
    PS: check your spam folder if you can't find it!