My 10-Week Challenge | Take Action Now | Status Week 5

Low Back Pain Friendly Glute Workout

Are you looking for a low back pain friendly glute workout? You’ve come to the right place!

My experience with low back pain

I’ve been a bit quiet lately because I’ve been dealing with debilitating low back pain. For a while, before the pain started, the right side of my lower back has been feeling painfully tight. One morning almost 2 weeks ago, suddenly, while training legs at the gym, the pain intensified. It got worse and worse and eventually it was so bad I couldn’t walk without limping, and getting in and out of my car was excruciatingly painful. I had to take breaks throughout the day and lie down on my stomach, which made the pain decrease for a while and become somewhat tolerable.

The next day the pain had improved a lot. However, I was still on painkillers for the next week. I’m much better now, thank God. I started teaching my yoga classes again after 3 days, being careful with the movements. Something may people get wrong is that, in general, it’s best to be as active as possible when you have low back pain, as long as the activity you do doesn’t aggrevate the pain further.

Since stopping with pain killers I’ve been easing back into the gym. Slowly. Now I can do most things except lifting a heavy weight on my back, which still causes pain and nerve irritation down my right leg. This means I haven’t trained legs since the pain started.

I really wanted to feel the pump again! But I had to come up woth a low back pain friendly glute workout, so I wouldn’t agrrevate the symptoms again.

The solution came in the shape of my MissFit booty builder! (Use code “AL5” for 5% off!)

The Low Back Pain Friendly Glute Workout:

Warm up: 10 min. incline walk 5,5% & 5,5 km/h


A: Sumo smith machine squat*, 1×10 (just bar) + 3×10 (lower weight than usual, a total of 20 kg. on the bar)

B: Seated leg curl 3×12

C1: Banded glute bridge 1×10-9-8-7-6-5-4-3-2-1
C2: Banded abduction 1×10-9-8-7-6-5-4-3-2-1
(Descending latter, no rest between sets)

D1: Band kick back on all four 3×10
D2: Band abductions on all four 3×10

*If the sumo squat causes symptoms, try banded goblet squats instead (or unweighted banded squats)

It felt good training legs again, even though I had to choose exercises that put minimal stress on my low back. This workout works for me, so if you want to train the glutes but you have to be careful with your back like I do, you can give it a try! Just please listen to your own body and stop if you feel pain.

If you don’t have low back pain but instead suffer from knee pain, you can try my workout suitable for knee pain!

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