Glute Exercises to Help Decrease Low Back Pain
Overview
A side-lying hip series (clamshells, straight-leg raises, pulses, and small circles) that strengthens the glutes—especially the hip stabilizers—while keeping the hips stacked and movement slow and controlled. Done for 3 sets per side, it builds pelvic stability and can help reduce lower-back pain and tension. 
Level
Beginner
Targets
Glutes, pelvic stability, lower back pain
Step by Step Instructions
- Lie on your side on the floor.
- Rest your head in a neutral position on your arm/hands.
- Stack your knees, feet, and hips; keep heels together; place a hand on your top hip to prevent rocking.
- Lift the top knee slowly (clamshell), then lower with control while keeping feet together — 15 reps.
- Straighten the top leg, lift it a few inches, then lower slowly — 15 reps.
- With the top leg straight, pulse up ~1 inch and down ~1 inch — 15 reps.
- With the top leg straight, draw small, slow circles — 15 reps clockwise.
- Reverse the circles — 15 reps counterclockwise.
- Repeat steps 4–8 for 3 sets, then switch sides and repeat the entire series.
- Move slowly and stay stacked; if you can’t reach 15 reps, do what you can and build up; stop if you feel pain.
[Video Transcript]
If you’re experiencing back pain, it could be coming from weak muscles in your hips. Today, I’d like to show you how to strengthen the muscles around your hips to help relieve that back pain. All you need is a floor. Lie on your side and keep your head as neutral as possible, resting it on your arm or hands. Stack your knees and feet, keeping your heels together, and make sure your hips are aligned—don’t let them roll forward or backward.
For the first exercise, keep your heels together and slowly lift your top knee, then lower it back down. Move slowly and with control. You should feel the muscle in your glute working; that’s the target. Try not to drop your knee all the way down unless you need to, and keep your feet touching. Place a hand on your hips to make sure you’re not rocking forward or backward. Aim for three sets of fifteen repetitions, or start with as many as you can and work up to fifteen.
Next, rest briefly if needed, then straighten your top leg. Lift it a few inches and lower it, moving slowly and focusing on the hip muscle. The slower you go, the harder it is, but it helps isolate the area you want to strengthen.
If you’re able, continue without resting and perform small pulses: lift the straight leg up an inch and down an inch, again moving slowly and keeping your hips stacked. You can place a hand on the floor in front of you for support. After that, draw slow, controlled circles with the straight leg, maintaining stacked hips and avoiding any rocking. Circle in one direction, then reverse.
You can rest between exercises if you need to, but if possible try to complete the whole series consecutively. Do three sets of fifteen repetitions for each movement. Once you finish on one side, switch to the other to keep yourself balanced. These exercises strengthen the hip muscles that support your lower back and can help reduce back pain.
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