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i have very tight hamstrings and glutes and limited flexibility, as a result, my lower back compensates and fires when I deadlift and squat due to limited ROM
my physiotherapist taught me how to engage my glutes and hamstrings instead of my lowerback (really have to be self concious and squeeze and engage your core)
1 - stretch !!!
2 - hip thrusts or (google any exercises that will strengthen your hamstrings and glutes) , make sure u feel the burn there and nothing in your lower back , form is very important
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