Lower back glutes are one of the most powerful muscle groups which need to be toned for strength and good health. They are responsible for powering your movement. These muscles help in stabilizing the lower back and pelvis muscles. Athletes and muscle builders should regular workout these muscles for strengthening them and for reducing pain and injury. Include these exercises for enhancing the power and flexibility of your lower glutes muscles.
Here Are 6 Exercises For Lower Back Glutes Muscles Strength
Your lower back glute muscle workout is said to be incomplete without squats. Start by standing as you keep your hips, a little distance apart. Your hands shall be on hips. You need to squeeze the abdominal muscles at this point. You will then slowly hinge a bit at hops. Move a bit down so that your thighs are parallel to the floor. Your back shall be straight and your feet on the floor. Your knees shall not move away from the toes. Stay in this position for at least three seconds. You can then stand up. You can have a dumbbell in each hand. This shall include additional resistance.
If you are just starting, you can support your back by standing against a wall and then sliding down.
2. Single-Leg Hip Thrust
You need to lie down on your back. Your working leg foot shall be flat on the ground.It should be under the knees. At this point, it shall be at an angle of 90 degrees. You will slowly bend your knees of the other leg and bring it close to the chest. You will slowly crunch the abs. You need to tilt your pelvic muscles. Your lower back shall be flat against the floor. You need to maintain such a pelvic tilt all along the exercise. You need to move your foot on the ground. Slowly move your hips up as much as you can. You shouldn’t be arching the lower back at this point. You will pause for a while and then get back to the original position.
3. Barbell Squat
This is an effective exercise which builds the lower back glute muscles. For this exercise, you will have a barbell across your back. You will hold it as an overhand grip. You need to keep your chest high and head up. Your hips shall be pushed back. You need to bend your knees too. Move your body down so that your thighs are parallel to the ground. Your knees should track over the feet.
Do not collapse your feet inward. You need to get back to the starting position.
4. Kettlebell Swing
This exercise hammers the lower back glutes muscles and builds its strength. For this exercise, you need to do the exercise by keeping your back in a comfortable neutral position. Start by bending from your hips. You will have a kettlebell in each hand. Your hands will be down just in front. Move a bit back and then ‘hike’ the kettlebell just in between the legs. You will slowly squeeze your muscles and move the hips forwards with great force. You will swing up the kettlebell as much as you can. You will again reverse the movement and then repeat again.
Lunges help in toning and strengthening the lower back glutes effectively. Stand as you keep your feet a little distance apart. Your hands shall be on your hips. You need to prepare to lunge by moving your abdominal muscles. Take one big step forward. You will lower your body down and move towards the floor, as you bend the knees. Your upper body shall be straight. Do not lean forward.Stay in this position for at least 3 seconds and then move your rear leg and step a bit forward so that your body is straight once again. You will repeat the exercise your other leg. To make this exercise a bit difficult, you can hold a dumbbell in your hands.
You can hold a medicine ball just in front of the chest.
6. Cable Kickback
Start by lowering the arm of the cable machine. The machine should be in level with the ankle. You need to stand by facing the machine. Your feet shall be a little distance apart from each other. You will put a foot through a cable handle.
Keep your chest up and use your glute muscles so that you are able to pull your foot with the cable just behind. Your back shouldn’t arch. Stop for a while and then get back to the start position. You need to repeat and then switch the legs. You will do the same number of times with your other leg.