Like a lot of people, I often experience lower-back pain after I've been sitting at a desk all day. I do a range of back stretches to try and alleviate the discomfort, but I'm always on the lookout for strengthening routines that could help with the aches and pains.
This doesn't mean that I'm constantly working on my back strength. I try and make sure I'm targeting a range of muscles that support my spine, like the glutes.
"Strengthening and activating your glutes is essential if you work a desk job, as they can become weak from sitting down a lot," says personal trainer Pippa Sealey.
If you have weak glutes, your back muscles have to work harder to support you, explains Sealey. This overcompensation can lead to aches and injuries, but having stronger glutes can take some of the pressure off your back.
I found a routine posted by the clinical exercise psychologist Victoria Rose that’s designed to target the glute muscles and decided to give it a go, to see if it could help with my back issues.
How to do Victoria Rose's glute workout
Each of the exercises are single-leg movements that are designed to isolate the glutes. Complete 10-12 repetitions of each exercise on both sides of the body three times round.
All you need to complete the workout is an elevated surface, such as a bench, though I just used the side of my couch.
My verdict
I strength train on a regular basis, doing weighted workouts two to three times a week. So I assumed a bodyweight workout like this one wouldn't challenge me too much. However, the exercises were difficult and reaching 10-12 reps for each move put my lower-body strength to the test.
These movements isolated my glutes and they felt sore afterwards, so I think they're a great set of moves to strengthen those muscles. They are challenging, though, so if you're not used to strength training maybe aim for a smaller amount of reps to begin with. You can also take a look at our guide to the best glutes exercises, which are more suited to beginners, or try these glute bridge variations.
I didn't feel any immediate relief in the muscles in my back, though my glutes are an area of weakness for me, so I imagine that doing this routine regularly would help to support my back muscles and reduce pain.
You don't need a lot of equipment to do this routine, but having one of the best yoga mats to hand will help you feel more comfortable when performing floor-based exercises
