Men's health
Targeted exercises men can use to strengthen glutes and hips to reduce low back and knee pain.
A practical, science-based guide highlights targeted glute and hip workouts that relieve stress on the back and knees, improve posture, and enhance athletic performance for men across ages and activity levels.
July 19, 2025 - 3 min Read
Lower back and knee pain often stems from weak glutes and hips, areas that coordinate leg movement and stabilize the pelvis during walking, running, squatting, and lifting. When gluteal muscles lag behind, hip rotation becomes compensatory and the lumbar spine bears excessive load. Tight hip flexors can compound this pattern, restricting hip extension and promoting anterior pelvic tilt. The good news is that simple, progressive exercises can restore balance, activate the correct muscles, and rebuild neuromuscular awareness. Consistency matters: working with controlled tempo, full range of motion, and proper form reduces injury risk while delivering meaningful improvements in pain and function over weeks rather than months.
Start with a foundational assessment to guide training choices. Lie on your back with knees bent and feet flat, then place a hand under the small of your back to detect uncontrolled arching. If you can maintain contact without pressure, you have a neutral spine; if not, begin a gentle core activation routine alongside hip work. Prioritize movements that target the gluteus maximus, medius, and the deep hip external rotators. Begin with low resistance and high quality reps, gradually increasing difficulty as you notice better control, less knee valgus, and improved pelvic alignment during daily tasks. Track progress by noting pain levels and functional capabilities.
Hips and glutes power everyday movement and athletic performance.
One of the most reliable entry points is the hip bridge variation, which engages the glutes without placing excessive load on the spine. To perform, lie on your back with feet hip-width apart, knees bent, and toes lighty touching the floor. Press through the heels to lift the hips, squeezing the glutes at the top before lowering with control. For progression, elevate one leg or add a pause at the top to enhance muscle tension. This exercise improves posterior chain stability, easing tension in the lower back and distributing forces away from the knees during common activities like stairs or squats. Precision beats volume here.
Side-lying clamshells train the gluteus medius, a key stabilizer for the pelvis during gait. Lie on one side with knees bent and hips stacked, then lift the top knee while keeping feet connected and pelvis steady. Pause briefly at the top, then lower slowly. To increase challenge, add a resistance band around the thighs or perform with a micro-bridge by pressing through the bottom foot slightly. Consistency in this drill develops lateral hip strength, which translates into better knee alignment and reduced pronation during running or walking. Begin with two to three sets of 12–15 reps per side, resting between sets.
Progressive, controlled hips stability builds pain-free movement.
The quadruped hip extension engages the gluteus maximus without stressing the spine. Start on hands and knees, keeping your back flat and core braced. A deliberate leg lift reaches back and up to about hip height, then returns with control. Maintain a neutral pelvis and avoid arching or sagging the lower back. This drill builds end-range hip extension control that carries into stair climbing, squats, and unilateral tasks. Add resistance with a small ankle weight if necessary, but focus on clean form, especially as you fatigue. Perform 2–3 sets of 12–15 reps per leg.
Copenhagen planks and modified side planks challenge core stability while demanding glute engagement. Set up on a forearm side plank, with the bottom knee slightly bent and the top leg extended for leverage. Ramp up difficulty by raising the top leg or placing a dumbbell on the top hip for resistance. These positions encourage the body to recruit the hip abductors and the deep stabilizers, offering resilience against low back compressive forces and knee torques during dynamic activities. Progress slowly, ensuring the spine remains in a neutral line and breathing stays steady. Complete 2–3 sets of 20–30 seconds per side.
Consistency and form protect joints while building strength.
The dead bug is a remarkably effective progression for coordinating core engagement with hip control. Lie on your back, arms raised toward the ceiling, and knees bent at 90 degrees. Lower one arm and the opposite leg toward the ground in a slow, controlled manner, keeping the back pressed into the floor. Return to center and switch sides. The emphasis is on maintaining a flat belly and preventing rib flare or lumbar arch. As strength improves, increase the range slightly and reduce rest between reps. This drill reduces excessive trunk movement during lifting and running, supporting knee alignment and reducing low back strain over time.
Copenhagen variations and side-lying hip abduction combine to bolster lateral hip strength. In the standard variation, a loop band around the thighs adds resistance while you perform a side-lying leg raise. Elevate the leg to hip height, pause briefly, and then lower with control. Swapping sides ensures balanced development. This movement reshapes the gluteus medius, helping to steady the pelvis during impact loading. Pair it with a warm-up that targets the hips and glutes, and gradually increase resistance as your control and endurance improve. Finish with a gentle stretch to maintain mobility.
Balanced routines sustain improvements and prevent relapse.
The Romanian deadlift, when performed with a light to moderate load and strict form, targets the posterior chain without sacrificing spine safety. Stand with feet hip-width apart, a slight bend in the knees, and hips driven back to hinge at the hips. The bar or dumbbells travel down the legs while maintaining a neutral spine, and the hips rise to a solid standing position. This pattern trains hip hinge mechanics crucial for lifting tasks and reduces excessive forward lean that can irritate the lower back. Focus on tempo: a controlled descent followed by a deliberate ascent, and pause briefly at the bottom to check for form.
The split squat promotes unilateral leg strength and hip stability, addressing asymmetries that contribute to knee pain. Place one foot forward and the other back in a staggered stance, then lower the hips until the rear knee nearly touches the floor. Keep the front knee aligned with the toes and avoid letting it cave inward. Push through the heel of the front foot to return to start. A stable core and upright torso help maintain hip alignment. Start with bodyweight, then introduce light dumbbells as balance and control improve, aiming for 8–12 reps per leg and two to three sets.
Mobility work complements strength by ensuring the hips and pelvis remain open and capable of full motion. Gentle hip circles, 90/90 hip stretches, and dynamic leg swings loosen the joints and reduce resistance that can contribute to pain. Integrate mobility drills between strengthening sets to improve blood flow and neural receptivity. The aim is to sustain a full range of motion while avoiding compensations that shift stress to the lumbar spine or knee joint. Regular practice enhances daily movement, such as bending, climbing stairs, and walking hills, with less discomfort and better performance.
Finally, pairing these exercises with a mindful approach to loading reduces injury risk. Allow adequate recovery between sessions, listen to your body, and adjust intensity to fit current capability. Build a weekly plan that alternates glute-focused days with lighter movement days to reinforce neuromuscular patterns without overloading tissues. Emphasize consistency over intensity, because gradual, persistent improvements yield lasting pain relief and functional gains. When pain persists or you have a history of knee or back injuries, consult a clinician or physical therapist to tailor a program to your unique anatomy and needs.
