May 10

4 Moves that Protect Lower Back & Provide a Better Butt | Women Over 50


These 4 glute exercises strengthen the glutes and prevent lower back pain and hamstring pulls. Strong glutes also help stabilize knees. Start with a single set of 15 of each. Build up to 3-4 sets of 15 on each side (if applicable) and do them daily until you build up to all 4 sets, then do them a few times a week to maintain. Your “better butt” will be doing its job in hip extension, which protects the lower back. Muscles of the glutes include the maximus, medius, and minimus.


Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!

Debra Atkinson – a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology – created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.

Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.

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  • I hit like and save even before I watch your amazing videos! You are the absolute best!! 💪🏻💪🏻

  • Thanks so much ! I got lower back issues and doing deadlifts will make them these exercises to work my glutes and my back in a more safe way..greetings from Italy!

  • Ok, I just tried these. Clearly I need to do more glute work. For some reason the clams were the hardest. I’ll keep working on it! Thank you!

  • The sides of my hips were hurting so much that I went to PT. I was told that I had weak glutes. I’m still in PT and will incorporate these exercises soon. It makes sense.

  • Just sent this video to my husband as he’s having a lot of lower back issues from riding his bike a lot and he said these are perfect as he can tell he has weak glutes. It’s not just us ladies!

  • Thank you! This is very helpful. I Couldn’t do the last as I have a double hip replacement, so if you think of an alternate exercise please let me know! ❤

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