The ONLY Hip, Glute and Core Workout You Need (BACK PAIN SAFE)

If there were 3 areas I would spend more time strengthening, it would be the

  • Hips
  • Glutes
  • Core

Of course, you can lump the hips and glutes together, but as you will see in this video, I strengthen not just the back of the “hips,” but I also target the front.

When it comes to training these areas, we are looking for stability and balance, and with the right routine, you can target all of these things flawlessly.

In today’s video, I want to share with you my recent hip, glute, and core workout that is back pain friendly and great for those who have been cleared to exercise post-fusion or those trying to build strength in your spine after a herniated disc.

If exercise is painful for you, the best place to start is with my FREE Pain-Free Training Guide.

How Do I Strengthen My Hips And Core?

When it comes to strengthening your hips and core with a sensitive low back, the most important first step is picking exercises that will not trigger your sensitivity. 

The best core exercises to start with are neutral spine endurance and stability variations. 

Good examples of these types of exercises are: 


Pallof Presses

Stir The Pots

Start with doing 1 set of each before your morning walk or strength training routine. 

As you build up a tolerance, you can do more and more sets that fit your goals. 

Do Glute Exercises Help Hips?

When looking to target the hips, I see a lot of exercises and muscle groups being left out. 

For instance. When you think of hip exercise, you might think of monster walks, hip thrusts, and others alike. 

Many people fail to target areas such as in front of the hips and inner thighs. 

When tying everything together, training the muscle groups that don’t get hit a lot in a typical workout is essential. 

An example of a great inner thigh exercise would be the Adductor Plank

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