Train Your Glutes - Reduce knee pain and lower back pain with one simple move.

Think of your glutes (butt muscles) as your body's natural shock absorbers. Training these muscles will help prevent or reduce strain on your knees and lower back.

Having strong glutes (gluteus maximus aka butt muscles) is not only important in enhancing your overall athletic performance, but also plays a vital role in daily activities such as walking, climbing stairs, plus sitting and standing.

Glute muscles play a very important role in hip stability and are a foundational component of lower core strength. Weak glutes cause instability in your hip joints and other areas, such as your lower back, resulting in soreness, muscle strain and sometimes serious injury. 

Performing The Glute Bridge Exercise -

• Step 1: Lie flat on your back with your arms at your side and palms on the floor.
  
  
• Step 2: Bring your feet towards your butt until your knees are bent at a 90 degree angle.
  
  
• Step 3: Keeping your feet, arms, hands, shoulders, neck and head flat on the floor; raise your hips upwards until your body is at a 45 degree angle.
  
  
• Step 4: Squeeze / flex your glutes and abdominal muscles. Hold this position for the designating time period.
  
  
• Step 5: Relax your muscles and lower your hips to the floor.

Be sure to contract the glutes hard and keep the hamstrings relaxed. You may need to place your hand on your hamstrings to make sure they stay soft.