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Free trial » Day 2 » Strengthening the glute maximus

This muscle is one of the most powerful in the body. One of its roles is to support the base of the spine through its natural tension (if it has any!). It also makes a diagonal connection across the pelvis into the latissimus dorsi muscle on both sides. This coupling action helps to draw the pelvic bones together properly onto the sacrum.

It is very unusual to find someone with strong, functional glute max muscles and even more unusual for someone like this to be experiencing low back pain.

Stand about 50cm away from a desk with your feet at hip width.

Place your hands on the edge of the desk.

Now bend your knees a little and sit your bum backward as if you are about to sit into a chair without the use of your hands.

Your bum should go far enough back that your spine is at about a 45 degree angle to the floor.

Now remove one foot from the floor, bending that knee to 90 degrees which is the angle it should remain at for the duration of the exercise.

Now draw the bent leg backwards until the bottom of your foot is facing the ceiling and hold it in that position for ten seconds before bringing it home very slowly.

Be sure not to take the leg so far that your lower back becomes heavily arched.

Do twelve on each side and repeat the whole thing twice.