Many top strength coaches and physical therapists believe low back pain in both athletes and average populations is more often than not due to poor glute function – both glute max and glute med. Poor glute med function can also be the cause of anterior knee pain.
Warm up exercises for glute max should be done quadruped (on knees or lying) to prevent hamstring dominance – think hip bridges. Glute med can be fired with resistance banded side walks, keeping legs straight.
Do glute activation exercises before each workout – not just when you’re training legs! Ask a trainer or physical therapist to help you understand which muscles you should feel it in, and how to do the exercises properly.