Thread by @KilianRannou

Your back pain isn’t a “getting older” problem.

It's a weak glutes problem.

Weak glutes silently kill your back, cause chronic pain, and limit your mobility.

Here’s a 5-minute fix to activate them and bulletproof your body… 🧵

Most people think glutes are “just for looks.”

But they’re your body’s engine for:

• Posture
• Stability
• Lower body strength

When they’re weak, the entire chain from your hips to your ankles suffers.

Weak glutes cause:

• Back pain (overloading the spine)
• Hip instability (no joint control)
• Knee injuries (bad tracking)
• Reduced athletic performance

It's not about having a flat butt anymore.

It’s about keeping your body working for decades.

The main reason? Sitting for hours.

If you spend 6+ hours a day in a chair:

• Hip flexors tighten
• Glutes are stretched but inactive
• Your brain stops “finding” them when you move

This is called gluteal amnesia — and it’s as bad as it sounds

When glutes don’t fire, other muscles take over:

Hamstrings, quads, and even your lower back.

But they're not built for that job.
They get overworked, break down, and leave you in pain.

Strong & active glutes give you:

• Pelvic stability
• Proper spinal alignment
• Better balance and agility
• Efficient force transfer in sports

They’re your body’s shock absorbers.

Here's a 5-minute simple routine to switch them on... 👇

The fix isn’t heavy squats or deadlifts (at least not at first).

It’s activation — teaching your glutes to fire before demanding movement.

Start here:

1/ Glute bridges — 2x 15

Squeeze at the top for 2 seconds.

2/ Side-lying clamshells — 2x12/Side

Add a resistance band if you have one.

3/ Banded side steps — 2×10/side

Small, controlled steps. Keep tension on the band.

4/ Single-leg hip thrusts — 2×10/side

Slow down and focus on the squeeze.

1/ Glute bridges — 2×15
2/ Side-lying clamshells — 2×12/side
3/ Banded side steps — 2×10/side
4/ Single-leg hip thrusts — 2×10/side

When to do this:

• After 2+ hours of sitting, to reset posture
• Before workouts to improve lifting performance
• As part of rehab to reduce knee or lower back pain risk

It’s 5 minutes that can save you years of pain.

Strong glutes don’t just make you look good.

They keep you moving well, pain-free, and independent as you age.

Activate them daily.
Your future self will thank you.

Thank you for reading.

If you enjoyed the thread:

1. Follow @KilianRannou for more science-backed health & fitness threads!
2. RT the first tweet to save more back in this sedentary world.

See you soon! — Kilian
Small, controlled steps. Keep tension on the band.

https://twitter.com/1766033754689056768/status/1956367314913497434