I’ve had lower back pain/buttock pain because my glutes have not been firing. I have been doing a lot of hip flexor stretchign and glute drills and the pain has gone away completely. Yesterday, I went back to squats after 3 weeks of rehab work. I was only able to do 2 sets of 10 on a very light weight and I stopped because I was feeling it in the hamstrings only. Today, my hamstrings are really sore but my glute are not at all. What can I do to recruit my glutes to do more work and take teh pressure off the other muscles and my lower back?
I suggest you drill your squating technique qith just the bar, focusing on those glutes.
Also, bodyweight jump squats just might help.
What I’ve been doing is after I do a set of squats, I will flex and hold my butt as hard as I can for as long as I can. This pretty much finishes my gluts and makes them insanely sore the next day. Then again, when I normally do squats, my gluts get a little sore, so I’m not sure if my advice would help out.