Weak Glutes? Back Pain?
If you suffer lower back pain, you might be surprised to find out why. Your glutes might be the culprit. Weak glutes can affect the hips which can in turn cause pelvic instability. Pelvic instability can lead to knee pain. Running issues, poor posture, sciatica pain and lower body injuries are just a few things that can occur. As you can see having weak glutes can cause a chain reaction of issues in our lower body. Running issues, poor posture and lower body injuries.
I Deadlift and Squat I Don’t Have Weak Glutes
Awesome that you deadlift and squat you are a step ahead of the pack. You should still focus on isolating the glutes. You can suffer from weak glutes even with deadlifting and squats. I’m a prime example of this. Sometimes you need isolation work.
My weak glute story
I was about to compete in a powerlifting competition. Unfortunately I found myself in a bad car accident. Just my luck a few weeks out from the competition. The doctor said I was ready to lifts again. I went back to doing my compound lifts. Squats and deadlifts never felt the same, my back constantly went out on me. As my lifts kept getting stronger in deadlifting and squatting my glutes kept getting weaker. The rest of the muscles would power pass my weak glutes. As time went on the stronger muscles developed more and you guessed it my back had more issue as the gap with my weak glutes got bigger.
As it go worse I started experiencing sciatica pain luckily I learned to fix that which you can read about here Sciatica Nerve Pain Solutions
How to Test If You Have Weak Glutes?
I have four easy exercise signs that you can do to test if you have weak glutes.
- Do your knees going inward when you are coming up from a squat? If so this could be a sign of weak glutes.
2. Do you struggle with single leg balance?
3. Can you do a single leg bridge?
4 Do you have a front pelvic tilt?
Isolate Those Glutes
Simply add these three exercises into your training routine several times a week and you’ll be on your way to having balanced glutes.
- Single Leg Bridges or use both legs if you can’t do the single leg version
- Side Steps
- Clams
Your Squats and Deadlifts Will Thank You
Bonus for isolating your glutes your squats and deadlifts will soon start to rapidly increases after a few weeks. The glutes are an extremely powerful muscle that will works in unison with these lifts once you strengthen them.
Websites Cited
(1) http://fixtheneck.com/posture.html
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Greetings! Very helpful advice within this post! It is the little changes which will make the greatest changes. Many thanks for sharing! Julianne Arni Jemmie
Hope it helps you and yes the little changes lead to bigger changes.
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