Low Back / Glute / Hip Prehab 

It’s a simple fact that the posterior chain (muscles on the back side of your body) often don’t get as much attention as other muscles (think biceps and pecs), while being some of the most susceptible to injury and malfunction. Thanks to today’s sitting society, particularly desk work, these muscles are over-tight, weakened, and strained, then they don’t get the extra attention needed to rebalance strength.

After a lengthy hike with a close friend and the ensuing hip issues, Jo put together a simple ‘prehab’ routine for us to use to prep for the next one. First the routine, then some discussion.

10 reps of each movement. (Note that some are 10 per leg or per side)
Work up to as many as three rounds (1 round is straight through)

1.    Glute Bridge Lifts
2.    Single Leg Bridge Lifts  (per leg)
3.    Fire Hydrants Series (per side) 
            Side Hydrant, Forward Circles, Backward Circles
            Not shown in video: 
                 Straight-leg Side Raise (touch floor and back up), 
                 Straight-leg Rear Raise
4.    Supermans
5.    Alternating Supermans
6.    Bird Dog
7.    Plank Jacks
8.    Side Plank Leg Raises (per side)
9.    Frog Bridges (per side)
10.  Straight Leg Bridges (Feet Elevated)

One of these days we will get some of our own videos out there, but for now, there are links included for video demonstrations from contributors across Youtube. Enjoy their videos to help clarify the exercises.

At home we actually fold many of these exercises into the warm-up for our daily workout, but we adjust depending on what exercises we are doing that day. Remember, this isn’t a full workout routine on its own, it is a way to address a specific weakness in a group of muscles. Nevertheless, make sure to use the opportunity to stretch as well. Especially focus on any muscles that felt particularly tired by a move.

Finally, these moves, in general, are not meant to be done fast. Even the jacks, for this purpose, should be paced no more than 1 second out and 1 second in. Other exercises should take from 1 to 3 seconds, and concentrate on using a full range of motion.

So what’s going on here? First we start with glute bridge lifts, working the glutes but also the core, the quads, and the hip flexors. The single leg movement works balance and provides additional core work.

Then the fire hydrants – this series of hip movements opens up the hip while strengthening hip muscles through all angles, and working both the abductors and, to a lesser extent, the adductors (muscles that move your legs out and in, respectively).

Supermans hit the lower back as well as the glutes and hamstrings. The Bird dog adds a slight balance component to the exercise and a light activation of the core as well.

Plank jacks double-down on the core, provide a light shoulder activation, and bring in an explosive component. This can help with flexibility and power production.

Side plank leg raises are again doing double-duty – working the core and working the hips.

Finally we wrap back around to bridges. Frog bridges work the glutes, core, hips, and inner thighs while the straight leg bridges force activation throughout the core, both front and back, and the legs in order to maintain the position.

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If you are looking for a prehab routine, this should get you started. Most of these exercises can be done at increasing levels of difficulty, and as you get stronger you may find you need something more advanced and dynamic. You may increase the explosiveness in some moves, slow them for higher time under tension, add weight, or incorporate additional movements.

Have fun and we hope this helps!

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