Getting Your Glutes In Gear
by Justin Agustini, LAT, ATC, CEAS
Have you ever noticed persistent discomfort in your lower back or knees with no clear cause? It might be your glutes. Sitting for long periods can weaken these powerful muscles, which play a critical role in stabilizing our hips and distributing forces across our lower body. For industrial athletes, this becomes even more important—strong glutes provide the stability we need to prevent common work-related injuries like low back pain and knee strain. Plus, strong glutes help us move better, lift more safely, and stand up straighter, all of which are key to a healthier, more resilient body.

Maximus Power
Weak glutes don’t just affect how we look—they impact how we move. As the largest and most powerful muscles in our bodies, our glutes stabilize our hips and lower back, helping our body absorb force with every step we take. Without strong glutes, we risk overloading other joints like our lower back, hips, knees, and ankles.
For industrial athletes who rely on lifting, bending, and rotating all day long, this instability can lead to injury and decreased productivity. Strengthening our glutes can help realign our posture, reduce discomfort, and keep us moving safely throughout the workday.
Boosting The Backside
There are many exercises that strengthen our glutes. Many don’t require much time, space, or equipment. My favorite glute exercises include:
Glute Bridge
Lie on your back with knees bent, feet hip-width apart. Squeeze your core and glutes as you press through your heels to lift your hips as high as you can in the air. Keeping your glutes engaged, pause briefly making sure to not overarch your lower back before slowly lowering your hips down to the floor. Add weights or try single-leg bridges to increase difficulty.

Split Squat
Start with feet in a lunge stance. Sink down into a split squat, bending both knees to about 90 degrees as you lower down. Keep your knee in line with your toes. Press through the heel of your front foot to stand back up and squeeze your glutes at the top. Add dumbbells or elevate your rear foot for an extra challenge.

Romanian Deadlift
Stand with dumbbells in hand, hinge at your hips, keeping your back straight, and lower the weights toward your shins. Keep back flat and squeeze your glutes as you return to standing. Try single-leg variations for more intensity (+ balance).


Incorporating these exercises into our routine will help build glute strength, improve our posture, and prevent common injuries. Start today and get your glutes in gear!

Justin Agustini LAT, ATC, CEAS || Justin is a graduate of King’s College (Wilkes-Barre, PA) and has been an industrial athletic trainer since 2013 and with Work Right since 2015 where he has served as an inaugural member of the Work Right Ambassadors. In his free time, he loves mountain biking, off-road motorcycle racing, mixed martial arts, and playing guitar.
Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!