Why You Feel Glute Workouts in Your Back (and How a Physio in Bondi Junction Fixes It)

It’s one of the most common things we hear from clients — “I’m trying to work my glutes, but I only feel it in my lower back!”

If that sounds familiar, you’re not alone. At our Physio in Bondi Junction, many people head into their workouts wanting to build stronger glutes, only to end up with a sore back instead. And while strengthening your back isn’t a bad thing (it’s actually great for overall function), when it starts doing all the work that your glutes should be doing, things can go wrong.

Let’s talk about why this happens and how you can get your glutes to finally do their job.

Why Glute Activation Matters More Than You Think

Your glutes aren’t just there for aesthetics; they play a key role in stabilising your pelvis and supporting your lower back. When they’re not doing their job properly, other muscles — especially those in the lower back — start to pick up the slack.

Think of your lower back and pelvis as a team. If one player (your glutes) isn’t pulling their weight, the other (your back) ends up working overtime. Over time, this can lead to tightness, fatigue, or even pain, which is exactly what many clients seeking physio for back pain in Sydney experience when their glutes aren’t activating effectively.

That’s why learning to properly activate your glutes is about performance but also protecting your spine, improving overall movement control, and preventing the kind of discomfort that brings so many people to physiotherapy in the first place.

Why your glutes might not be activating properly

There are a few reasons why your glutes might not be firing the way they should:

1. Poor awareness or control: sometimes, it’s not that your glutes are weak — it’s that your brain hasn’t learned to find and activate them. Your body is smart and will use whatever muscles it can to get the job done, often recruiting your back and hamstrings first.

2. Postural factors: people with anterior pelvic tilt (where the pelvis tips forward, increasing the curve in the lower back) often have overactive lumbar muscles and underactive glutes. This pattern is very common, especially in women.

3. Technique errors: even small misalignments in your exercise setup can shift the effort from your glutes to your back. Paying attention to position, pelvic control, and core engagement makes a huge difference.

Top exercises where this happens most often

People often notice this issue during exercises like:

• Hip thrusts

• Hip extensions on a bench

• Romanian deadlifts (RDLs)

Each of these can be fantastic for glute strength — if they’re done correctly. If you’re feeling them mostly in your back, it’s time to revisit the basics.

Star simple: the pelvic bridge

Before loading up a barbell or machine, it’s important to master your glute activation in the most basic position — the pelvic bridge.

Key tips for an effective bridge:

1. Posterior pelvic tilt: tuck your pelvis slightly so your lower back presses gently into the floor — there should be no gap under your back.

2. Foot placement: keep your heels close to your glutes to reduce hamstring dominance.

3. Conscious activation: as you lift, squeeze your glutes deliberately — think of holding in a strong pelvic contraction.

4. Lift from the hips, not the chest: push through your hips, not your ribcage. Your ribs should stay down and your body should form a straight line from knees to shoulders.

5. Engage your core: lightly contract your abdominal muscles to prevent overextension of your spine.

Once you can feel your glutes activating properly in a bridge, then transfer that control to your hip thrusts — first without weight, then progressively adding load.

Hip extension on bench: small adjustments, big results

This exercise can easily become a lower-back-dominant movement. To keep the focus on your glutes:

1. Adjust the bench height: your hips should be completely free, allowing you to flex and extend from the hips without arching your lower back.

2. Foot rotation: slightly turn your feet outward to increase glute engagement.

3. Pelvic control: maintain a neutral or posterior pelvic tilt throughout — press your pubic bone gently into the bench.

4. Stable legs: fix your heels firmly to avoid compensating with your calves.

5. Think “hips first”: on the way up, drive your hips against the bench rather than lifting your chest. This ensures the glutes initiate the movement.

💡 Pro tip: Don’t rush it. Quality over quantity. Start with fewer reps, more focus, and lighter load — your control and muscle awareness will improve quickly.

Romanian deadlifts (RDLs): movement from the hips, not the back

RDLs are one of the best glute and hamstring exercises but also one of the easiest to get wrong.

Common mistakes to avoid:

1. Bending at the spine instead of the hips: The RDL is all about the hip hinge. Practice by standing about 10 cm from a wall and pushing your hips back to touch it, keeping your spine straight.

2. Losing scapular control: keep your shoulder blades slightly pulled together so the upper back stays strong and the bar doesn’t drift away from your body.

3. Over-bending the knees: this turns the movement into more of a squat and reduces glute tension.

4. Rushing the lift: when you return to standing, push your hips forward and up — don’t yank the bar up with your arms or back.

Start with a dowel or light bar until you feel the correct activation pattern. Once your form is solid, gradually increase the load.

Key takeaways

• Focus on pelvic alignment and core engagement to protect your back.

• Be intentional with your glute activation — feel the muscles working.

• Master the basics first before adding weight or intensity.

• Quality movement builds strength faster than heavy lifting with poor control.

Your glutes are one of the most powerful muscle groups in your body — and when they’re functioning well, they provide essential stability to your pelvis and lower back.

When glutes are weak or poorly activated, the body naturally compensates by overusing the lumbar muscles. Over time, this can create a cycle of stiffness, imbalance, and discomfort.

By learning to control your lumbopelvic alignment and properly activate your glutes, you’ll not only move better but also protect your back and enhance your overall strength.

Still Feeling Your Back More Than Your Glutes? Visit Physio Bondi Junction for Expert Help

Your glutes are one of the most powerful muscle groups in your body and when they’re functioning well, they provide essential stability to your pelvis and lower back. When glutes are weak or poorly activated, the body naturally compensates by overusing the lumbar muscles. Over time, this can create a cycle of stiffness, imbalance, and discomfort.

By learning to control your lumbopelvic alignment and properly activate your glutes, you’ll not only move better but also protect your back and enhance your overall strength.

If you’re still feeling your back more than your glutes, it might be time to get your movement patterns professionally assessed. At our Physio in Bondi Junction, our physiotherapists specialise in identifying muscular imbalances, improving glute activation, and helping you build lasting strength without pain.

We’ll guide you through tailored exercises and hands-on treatment to restore balance, protect your spine, and get your training back on track. Book an appointment with PhysioK today and feel the difference proper movement makes.