I asked Dr Christynne Helfrich<\/a>, a doctor of physical therapy at Hinge Health<\/a>, why this might be happening.<\/p>\n Latest Videos From \u201cWhen glute exercises trigger lower-back pain, it\u2019s usually because the body is relying on the wrong muscles to do the work. Your glutes play a crucial role in stabilizing your pelvis and supporting your lower back,\u201d she explains.<\/p>\n \u201cBut if they\u2019re not properly activated, or if the movement is asking more of your body than it\u2019s prepared for, your lower-back muscles may step in to compensate.\u201d<\/p>\n You may like<\/p>\n Helfrich suggested using a mirror to check my form and I noticed that I was shifting the load higher by arching my lower back.<\/p>\n I assumed Helfrich would recommend I drop hip thrusts from my routine altogether, but instead, she suggests regressing it to see if that helps.<\/p>\n \u201cGentle movement is one of the best treatments for low-back pain,\u201d she says.<\/p>\n \u201cScale the exercise back by reducing the weight, decreasing the range of motion, or slowing the movement down to focus on good control.\u201d<\/p>\n Five glute exercises to build stability and control <\/p>\n Alongside that advice, Helfrich recommended the following five exercises to me.<\/p>\n What to read next<\/p>\n \u201cThe goal is to improve how your hips, core, and lower back work together so that everyday movements and workouts become more comfortable and efficient,\u201d says Helfrich.<\/p>\n \u201cThese exercises are low-impact, functional, and emphasize control over intensity.\u201d<\/p>\n Sit-to-standGlute bridgeHip hingeClamshellLateral leg lift1. Sit-to-stand<\/p>\n \u201cThis is one of my favorite functional exercises because it mimics an everyday movement while strengthening the glutes and legs,\u201d says Helfrich.<\/p>\n How to do it:<\/p>\n How to Do a Sit to Stand: A Guide from Physical Therapists – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 8-12<\/p>\n Sit in a sturdy chair with your feet hip-width apart, flat on the floor.Lean slightly forward and press through your heels to stand.Push your hips back and bend your knees to slowly lower yourself back to the chair with control.2. Glute bridge <\/p>\n \u201cBridges are one of the most effective ways to activate the gluteus maximus <\/a>while minimizing stress on the lower back,\u201d says Helfrich.<\/p>\n How to do it: <\/p>\n How to Do a Glute Bridge Exercise: A Guide from Physical Therapists – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 10<\/p>\n Lie on your back with your knees bent and your feet flat on the floor.Press through your heels to raise your hips, until your body forms a straight line from your shoulders to your knees.Squeeze your glutes at the top of the move, holding for five seconds.Lower slowly with control.3. Hip hinge<\/p>\n \u201cThis teaches one of the most important movement patterns for lifting and bending safely,\u201d says Helfrich.<\/p>\n How to do it:<\/p>\n How to Do a Hip Hinge: A Guide from Physical Therapists – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 8-10<\/p>\n Stand with your feet hip-width apart and a slight bend in your knees.Push your hips back and lower your torso, while maintaining a neutral spine\u2014you should end up looking at the floor, feeling a stretch in the backs of your thighs.Reverse the movement to stand upright.4. Clamshell<\/p>\n \u201cThis exercise strengthens the gluteus medius<\/a>, an important hip stabilizer that supports the pelvis and lower back,\u201d says Helfrich.<\/p>\n How to do it:<\/p>\n How to Do the Clamshell Exercise – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 10 each side<\/p>\n Lie on your side with your legs and feet stacked and your knees bent.Raise your top knee, rotating from your hip but keeping your hips stable and avoiding tilting back.Lower slowly.Do all the reps on one side, then switch sides.5. Lateral leg lift<\/p>\n \u201cThis movement strengthens the hip muscles that help stabilize the pelvis during walking and everyday activities,\u201d says Helfrich.<\/p>\n How to do it:<\/p>\n Have hip pain? Try this exercise! – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 10 each side<\/p>\n Stand with your feet together near a sturdy surface for balance if needed.Raise your left leg slowly out to the side, keeping your hips stable.Lower with control.Do all the reps on one side, then switch sides.<\/p>\n About our expert<\/p>\n About our expert<\/p>\n Dr Christynne Helfrich<\/p>\n \nSocial Links Navigation\n<\/p>\n <\/p>\n![](\"https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/7uepuckkxv1645106070.svg\")
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