Lower back pain - how to train glutes?

[justanothagirl]

I can still do squats, lunges, they don't put as much strain on my back.

But deads, goodmornings and the glute machine really hit my glutes hard, yet my back hurts more after doing them (for a couple of days), so I can't really do them.

Anything I can do that targets glutes directly and doesn't hurt the lower back? I still want to hit them directly. It hurts here:




A woman who I was working in with decided to put on 50% more weight than I asked for on her side (left side, she hid it so I couldn't see, I didn't check cos I trusted her, silly me), I was doing goodmornings for the 3rd time. Dat jealousy (I was actually nice to her, well, I was nice until she did this, she definitely did it on purpose to try and injure my back, her reaction after being caught only confirmed it). If you are working in with someone you don't know well, always check the weights before doing the exercise brahs. Never know who might be passively agressively sabotaging your weights.



Dat back pain.



FML.

[poloralphloren]

Glute bridges, hip thrusts...

[Liszt]

If you want to know about glutes just google Bret Contreras. I don't think there is anyone on the planet who knows more about glutes.


Also- I suffered from back pain for awhile too. I'm assuming you are taking steps to heal it but I find deep squats with dumbbells or even better kettlebells hit the glutes very well while leaving the back feeling fine.

[Thaedius]

Back raises and Back extensions are are also a lighter way of working those erectors and conditioning it. If your back is still hurting to much right now I'd still stay away from them.

Good article here: www dieselsc com/rehab-and-strengthen-back-with-back-extensions-vs-back-raises/

And of course, one of my favs is the glute-ham raise - positioning on the machine is critical though.

[MrCompulsiveX]

You can get a lot of development by forcing the lower body to work using 1 leg at a time. People don't realize how much complete posterior chain activation, as opposed to disambiguation(separate movements from each group for a desired movement pattern) happens when they do both legs.

I would start by doing single leg press, dropping your non working leg, as well as walking lunges that "sink" as opposed move "forward" really bringing that leg into flexion, so the glutes can control that action of eccentric hip flexion then squeezing each side at the top.

Doing your glute bridges single leg, keeping the pelvis tucked forward to ensure minimal ham activation is great as well.

This should benefit your other lifts.

[IDrinkBloodLOL]

If somebody genuinely tried to injure your back in a way that could have permanently crippled you, I want you to go and find a lawyer from Hell and pay him whatever it takes to vomit legal lava all over her life, clean out her bank accounts and let her rot among jail dykes forever.

That makes me so mad that I wouldn't blame you if you went over to her when she was doing crunches and dropped a heavy dumbbell on her face.