If you’ve ever finished a long day with an achy lower back, you’re not alone. Many people assume the pain comes from a “weak core” or “bad posture,” but there’s often another quiet culprit — underactive glutes.
Your gluteal muscles do far more than just power your squats. They stabilise your hips and pelvis, support your spine, and help you move efficiently. When they’re not doing their job properly, your lower back ends up taking on extra workload — and that’s when discomfort creeps in.
How the Glutes Support Your Back
Think of your glutes as the foundation of your body’s movement system. Every time you walk, climb stairs, or bend down, they should be driving and stabilising the motion.
When your glutes are strong and active:
- Your pelvis stays stable and aligned
- Your core muscles can engage properly
- Your spine is better supported during everyday movement
But when your glutes are weak or switched off (something that happens easily from too much sitting), other muscles — especially those in your lower back — start compensating. Over time, that can lead to tightness, fatigue, and pain.
How to Tell if Your Glutes Might Be Weak
You might notice:
- Your lower back working harder than your glutes during exercise
- One hip sitting higher or your pelvis tilting forward
- Recurring tightness in your lower back or hamstrings
- Knees caving in slightly when you squat or go upstairs
If that sounds familiar, don’t worry — it’s very common, and the good news is it’s fixable.
Simple Ways to Strengthen Your Glutes (No Gym Required)
Start small. Focus on gentle, controlled movements and reconnecting with your body.
1️⃣ Glute Squeezes
Sit or stand tall, gently squeeze your buttocks together, hold for 5 seconds, then relax. Repeat 10–15 times — easy to do anywhere.
2️⃣ Bridges
Lie on your back with knees bent and feet flat. Gently lift your hips, squeeze your glutes, then lower with control.
3️⃣ Step-Ups
Using a low step, step up and drive through your heel. This builds strength and stability through your hips.
4️⃣ Clamshells
Lie on your side with knees bent. Lift your top knee slightly, keeping your feet together — feel that side glute working!
It’s Not About Perfect Form — It’s About Connection
You don’t need heavy weights or fancy routines to build strength that supports your back. What matters is connection — learning to feel your glutes switch on again.
Stronger glutes mean better posture, more efficient movement, and less strain on your back. You’ll notice the difference in the way you walk, sit, and stand.
The Takeaway
If your lower back has been nagging at you, don’t just stretch it — strengthen what supports it.
Your glutes are your built-in back protectors. Give them a little attention, and movement starts to feel easier, lighter, and pain-free.
Because when your glutes are happy, your back usually is too.
Enjoyable Movement for Every Body
Ready to move with confidence?
Book an Exercise Physiology session today and learn how to build strength that supports your unique body — safely, effectively, and enjoyably.
See resources page for PDF version of Why Strong Glutes are Key to a Happy Lower Back and other resources.
