Gluteal Strengthening Exercises

Target Muscle Group Description & Cues Start Position End Position
Gluteus Maximus
Hip Extension
 
-Start on all fours
-Engage you core
-Keeping your knee bent,
lift one foot toward the ceiling
 
-Hold for 2-3sec, 8-10 repetitions, 2-3 sets or as otherwise recommended by your RMT.
-Repeat on opposite side.
Gluteus Medius & Minimus
 
Tensor Fascia Latae
Side Raises / Lateral Hip Raises
 
-Start laying on your side with your top hip directly above your bottom hip
-You can prop yourself up on your elbow or lay flat on your side with your arm above your head.
-Keep your top leg straight. You can bend your bottom leg for extra support if you need it.
-Keep the ourside edge of your foot parallel with the ground. Don't allow your toes to point upward or downward.
-Lift your top leg to contract the lateral hip muscles.
 
-Hold for 2-3sec, 8-10 repetitions, 2-3 sets or as otherwise recommended by your RMT.
-Repeat on opposite side.
 
Gluteus Medius & Minimus
Clam Shell
 
-Start laying on your side with your top hip directly above your bottom hip
-You can prop yourself up on your elbow or lay flat on your side with your arm above your head.
-Bend you knees to aout 90 degrees.
-Your feet should be in line with your spine.
-Keep your feet together while lifting your top knee toward the ceiling.
 
Hold for 2-3sec, 8-10 repetitions, 2-3 sets or as otherwise recommended by your RMT.
-Repeat on opposite side.

 

 
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