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Weak glutes and an underactive gluteus maximus muscle are one of the fastest ways to experience low back pain. The reason is simple, when your glutes are weak your lumbar extensors are being asked to perform too much of a job that they should be sharing responsibilities with the glutes for. This leads to an overactivation of the lower back muscles and an eventual breakdown and injury.
In this video, I’m going to show you one of the quickest and simplest things you can do to fix the issue by incorporating a simple tweak into the exercises that you are already doing. The problem is not that we aren’t doing enough glute extension exercises, but rather that we aren’t fully extending during the exercises that we are already doing. For instance during a deadlift, when you get to the top of the lift you may feel is if you have completed the necessary range of motion.
Check your form in the mirror, or better yet squeeze your glutes consciously together and if you find that you have additional range of motion of the hips then you were not at the top of the movement. You simply did not contract your glutes hard enough at the top and that is causing you to come up just shy of neutral in hip extension on the deadlift.
The same can be said about the squat as well. Most of us worry about getting back up to a standing or vertical position without every really focusing on what is going on at the hips. Likely, you would see that when you perform the squat you never get all the way back up into neutral hip extension at the top of the rep. When this happens, your body looks for the extension in other places in an effort to get your head level and your chest upright.
The first place your body is going to go knocking is at the lumbar spine. This is almost always true of any injured or weak area. When you look at the part that is injured you should very rarely look to blame this muscle group or area for its own troubles. Instead, you should look either immediately above or below the site of the pain and in the case of the lower back you should be looking at either the thoracic spine or the hips.
When the hips are either not strong enough or are just not consciously being contracted into extension, your body will smartly look to find a compensation somewhere else. This leads to an excessive extension being performed by the lumber spine. Over time, this can lead to breakdown and wear and tear on the discs in your lower back with eventual injury.
Instead, if you just focused on finishing the reps that you are already performing you would be amazed at just how significant of an improvement you could see in a relatively short period of time. Remember, the hips do not really travel far into extension in the first place. With only 10-15 degrees of concentrated hip extension movement available at the hip joint, it’s not this that will unlock your gains. It’s the fact that you haven’t done anything to address getting your hips back to neutral instead of keeping them in that semi-flexed position on your major exercises.
Things like these may seem little because we are not talking about huge discrepancies in the way it looks to do this correctly and when you are doing it improperly. That said, the results speak for themselves and the gains are hard to contain. If you are looking for a complete training system that overlooks nothing and gets you in the best shape of your life, head to and get the ATHLEAN-X Training System.
For more videos on how to fix lower back pain and the best exercises for strengthening weak glutes and a bad back, be sure to subscribe to our channel here on youtube at
My squat shot up and back stopped hurting as much once I started addressing my glutes last year, unfortunately I got injured and dropped 15 pounds. In absence of squatting I completely forgot about doing this as it wasn’t a habit yet. Thanks Coach Cav, you have really helped my athletic development the past few years.
This guy is the truth. So glad I am subscribed to this channel.
Thanks Jeff! I’m constantly battling lower back pain, this all makes sense now.
Perfect timing for this video! I’m having a good improvement to my body except my problem areas are definitely the pelvis, glutes and lower back. Thank you for this video!
Love you videos! Thanks Jeff! They always are at the perfect timing too. My last training day I rushed through my warm ups and I squatted and my back was bothering me- definitely because I hadn’t properly activated my glutes the way I usually do! I won’t rush through warming up ever again! Thanks!!
Curious as well of what you did, I’ve been focusing a lot on core/lower back exercises but not glute. Squats and deadlift definitely leave a lingering feeling of pain so i’ve cut them from my training until i get the rest in shape.
CoopZ373 I personally did hip thrusts like once a week and before bed I would lay on stomach, spread legs a little, and bring both my legs up, backward, and squeezed glutes, held for a few seconds as hard as I could, and released. repeated untill I felt comfortable and warm
The main thing I focused on was squeezing my glutes during the squat to even out my stance and going all the way up as Jeff shows. The only exercise I did to target it was hip thrusts as Tommy has already mentioned.
Can’t thank you enough. Hard training was a part of my life I thought I needed to begin to slow down, and I’m not even 30.. The knowledge I have gained from your videos has improved my quality of life, and I feel reinvigorated knowing that my body is still able. Sometimes I forget to keep learning as well as to keep growing. Keep them coming.
Man your videos are awesome. Something so simple but makes such a difference. I’m in the Army and in my country we have civilian staff to run PT sessions and I’ve never heard this before about locking out your hips and engaging the glutes. All the squats I’ve done with little gain and this is exactly why. Keep it up, much appreciated!
A very helpful video indeed! This makes perfect sense and will definitely help me in the future with my exercises. Thank you so much for sharing your knowledge! :o)
I’m a massage therapist who specializes in treating issues related to poor posture. This man REALLY knows his stuff!!!It’s so exciting to see someone bridge the gap between working out and working out correctly.
Will Ford whodat
Great video, Thanks!….I’m 63 and after over 40 years of workouts I now see how important your glute strength is. I have always thought I was just tight in my hamstrings and lower back but all it was was weak glutes. It had gotten worse with age and thats why you see old people having a hard time getting out of a chair, bending over, walking upright etc. Amazing how after a couple of weeks my lower back pain and muscle spasms disappeared. Hoping now that my knee pain will resolve. I started back dead lifting even.
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Thanks for helping me manage my hip dysplasia pain. After doing your workouts, my back and hip pain is greatly diminished.
Jeff, I needed this video! Thank you for sharing this, really trying to regain lost strength and correct A LOT of damage that I’ve done to my body over the last several years, and your videos are helping me do that..Thank you!!
Amazing information. I’ve been having pain for years. I can feel the relief just by pushing my pelvic area forward. Definitely got some work to do! Thanks Jeff!
Hi Athlean-X! Thank you for the awesome videos you make. What exercises would you suggest for a person who has had a herniated disc and had spinal surgery to fix this but still gets low back pain even after surgery. What exercises can I do regularly for myself post-surgery in addition to the ones that you have outlined in your videos? Thank you!
Hey Jeff, I’ve begun a workout routine and my lower back pain really prevents me from many ab exercises, increasing deadlift weight, and squat increases. Should I really just take the baby steps when it comes to these exercises to build strength? Should these video exercises be done instead of the deadlifts, etc., until I build strength?
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Glute ham raise machine?
Hey Jeff ! You’re videos are really amazing and helpful. But I have tried one of your back workout video with jessie and it just tripped my pelvis from the left side. And now I’m in some real difficulty to move swiftly. Kindly suggest me from where to start the exercise to improve it.
You’re doing a great job and your way to define the exercises are very good. Keep it up Champ 👌🏻
You should have tried massage therapist instead of a message therapist.
It’s really amazing how the details that Jeff pays attention to which brings the same exercise into a whole new level..Now every rep counts, Thank you so much for these great contents!
No more tax, just face pulls.
Thanks for this video, Jeff. Helped me realise what I’ve been doing wrong during training that I didn’t even realise I was doing. I also appreciate the video regarding foam rolling the lower back. I won’t be making that mistake again either!
guyz, itrain yaaaaao not to be weak assess, hehehehehe
He’s a physical therapist lol
It has been nearly five years since the release of this video and it still remains to be the best one I’ve seen to date on fixing glutes for all the everyday exercises that we do at the gym. Can’t thank you enough Jeff for your tips, they really do make a difference!
@Aptus my mind is not gutter 🗑😣
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