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How Do I Prevent Lower Back Pain During Glute Exercises?


woman with back pain at a chiropractor

Many people who start any exercise with the goal of making their bum bigger, increase glute size or are following a bum workout program for women without the correct guidance experience an unexpected problem: lower back pain. While the goal may be to get a bigger bottom, it’s vital to activate the right muscles — especially your glutes — without straining your spine. We want to Prevent lower back pain during glute exercises (all all exercises)!


Build a bum not back problems.


This post will show you how to safely perform the most effective glute exercises without hurting your back, and offer tips to help you achieve a toned butt or build bigger buttocks faster and pain-free.


Why You Might Feel Lower Back Pain During Glute Workouts

Here are the most common reasons:

  • Weak core muscles that can't support your spine

  • Tight hip flexors pulling your pelvis forward

  • Poor form during glute movements like bridges or squats

  • Over-reliance on your lower back instead of your glutes


When you're trying exercises to make your bum bigger, it's easy to compensate with the wrong muscles if your glutes aren't firing properly.


7 Ways to Prevent Back Pain While Building Your Glutes

Follow these tips whether you’re doing exercise to lift the butt, exercise to make your bum bigger, or any toning exercises for bum:


1. Always Warm Up Your Glutes

Use glute activation exercises like:

  • Glute bridges

  • Donkey kicks

  • Fire hydrants

This ensures your glutes are firing, not your lower back.


2. Focus on Core Engagement

When doing any exercise for buttocks, keep your core tight to support your lower back.


3. Stretch Tight Hip Flexors

Hip flexors get tight from sitting, and tightness can increase back pain during glute work.


4. Check Your Form

For every exercise you perform to build your glutes, proper form matters more than weight or reps.


Key points:

  • Neutral spine (no arching!)

  • Hips square

  • Drive through the heels


5. Progress Slowly

If you're aiming to grow your bum as fast as possible or following exercises to get a big buttocks, don’t rush. It's important to know that increasing muscle takes time. Increase volume or intensity gradually.


6. Use the Right Exercises

Here are safer glute-building options that protect your lower back:

  • Frog pumps

  • Side-lying leg raises

  • Single-leg glute bridges

  • Standing kickbacks

  • Single-leg static lunges

  • Reverse lunges


These are some of the best buttocks workouts for targeting glutes while reducing spinal load.


7. Avoid Over-arching

When performing any exercise to make your butt bigger, such as glute bridges or hip thrusts, don’t hyperextend your lower back — squeeze your glutes to lift, not your spine. Avoid leg press if you're back is hurting and listen to your body.


Sample Glute Workout That’s Lower-Back Friendly

Try this bodyweight session designed to grow a bigger bottom while keeping your spine safe:

🔥 Bum Workout for Women (No Weights, No Pain)

  • Glute Bridge – 3x20

  • Frog Pumps – 3x30

  • Side-Lying Leg Raises – 3x15 each

  • Standing Kickbacks – 3x15 each

  • Wall Sit – 3x45 seconds

  • Bird Dog – 3x12 each (great for core + glutes)


All of these are great exercises to make bum bigger without putting pressure on the lower back.


Common Mistakes That Lead to Back Pain

Avoid these:

  • Pushing hips too high in bridges

  • Using your back instead of glutes to thrust

  • Skipping warm-ups and stretches

Whether you’re doing an exercise that make your butt bigger or aiming for a toned more firm bum, don’t compromise on quality to chase quick results.


Final Word: Build Glutes, Not Back Pain

With proper form, targeted exercises, and patience, you can absolutely build buttocks and achieve the best bum without back pain. In fact, when done right, glute workouts can prevent back issues by strengthening key stabilising muscles.


Need help designing a safe and effective glute training program? Explore our other posts in the Knowledge Hub for how to get a bigger booty — safely, sustainably, and with long-term results.


Or Join The Peach Club for expert programming designed for you, your lifestyle and genetics




 
 
 

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