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.
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Gluteus Medius & Minimus
Tensor Fascia Latae
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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. |
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| 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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