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Glutes can be inactive from weakness, or because they are tight or restricted.

Everyone experiences lower back pain differently.

It might feel achy or sharp.

woman sweating in the gym

owner of Symmetry Physical Therapy in Calabasas, California

Its very individualized, but any pain should alert you to pay attention to your body.

One of the instances when you might notice it most iswhen youre walking.

When youre taking a step with your right foot, your left foot comes off of the ground.

Woman walking on a treadmill at the gym.

Its a crisscross pattern.

Right sided glutes come on, and the left sided low back comes on.

Of course, weak glutes are just one reason you might experience lower back pain.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Another common cause is tight hamstrings.

Its called the glute-hamstring complex, says Dr. Sampson.

If [your hamstrings are] tight, you cant access your glutes.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

owner of Symmetry Physical Therapy in Calabasas, California

They become disabled, so your low back will make up for it.

Dr. Sampson suggests these three exercises that use a resistance band to activate and strengthen your glutes.

Banded Squats

Asquatis a movement youre probably familiar with.

Healthy female training in the gym, performing a hip thrust.

Adding resistance bands will allow you to activate the gluteus medius, says Dr. Sampson.

Keep the tension in band through the entirety of the exercise, not allowing the knees to collapse in.

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Working the lateral motion with a resistance band can help.

If you cant keep the trunk from leaning, reduce the range of motion.

Banded Front Step

This move will add strength to your glutes to prevent overcompensation.

Keep your knees over your feet, and your legs parallel.

check that to take a big reach back with the foot, Dr. Sampson says.

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