We call this several names. The gluteus maximus, arse (excuse my French) bum, dearie and butt.
Whatever you call it, as a society, we sit on it way too much and when we do use it, we use it incorrectly. Weak gluteus plus incorrect movement are major causes of low back pain, from which 80% of people will suffer in their lifetime..
Don’t be a statistic. Do this.
1. Body weight hip extensions.
A. Lie on your back, knees bent, feet flat on the floor and hip width apart. Have your arms away from your sides at shoulder height (arms should look like a T)
B. Squeeze your glutes until your low back flattens. Maintain this neutral spine during this entire movement.
C. Lift your hips until your body forms a straight line from knees to shoulders. Lower your body back down to starting position. Shot for 2 sets of 15 reps with perfect form.
D. Pain? - If you feel this movement in your low back, please work in a pain free range of motion. When doing the movement stop when you feel the pinch or discomfort and lower back down slowly lower down and repeat. Do this for a week (2 sets, 15 reps) and then retest.
2. The Stick (A pole like a broom handle works best )
A. Stand with feet hip width apart, toes pointed forward. Put the pole behind you with one hand above you head and the other hand just below the low back. The pole should be touching 3 points, back of your head, between your shoulder blades and your low back.
B. Hinge your hips back (imagine shutting the door with your behind) while maintaining those 3 points of contact. Your torso should form a straight line from your head to your low back. Do you feel your hamstrings? You’re welcome.
C. Drive through your heels and stand up straight and try for 2 sets of 10 reps.
Your pair of jeans will thank you.