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Glute Strengthening Exercise

The Glutes consist of three muscles: Gluteus Maximus, Medius and Minimus. The Minimus and Medius are located at the top of the buttock and connect the top of the pelvis to the head of the femur. Gluteus Maximus connects from the sacrum to the Iliotibial Tract (IT Band) on the side of the thigh. The Maximus, the largest of the three Glutes, covers most of the Medius and Minimus.

Strong Glutes are very important for supporting the upper body and keeping equilibrium in the hips. Unfortunately a vast majority of people have weak Glutes from sitting for too many hours and only moving the legs in a singular plane (forwards and backwards). The Glutes are designed to perform a full range of movements most of which we never use in our daily lives.

Phase 1

  1. Get down on all fours, i.e hands and knees.
  2. Slowly raise your right heel straight back behind you with the leg parallel to the floor and hold it for 30 seconds. Over time work your way up to 2 minutes. During this time keep your focus on squeezing the Glutes as tight as possible.
  3. Lower leg rest and take 5 deep breaths.
  4. Raise the same leg once again parallel to the floor and rotate 10 times in each direction with small circles.
  5. Rotate 10 more times in each direction with larger circles.
  6. Repeat steps 2 – 5 with your left leg.

Phase 2

  1. Stand straight, with arms pushed against a wall.
  2. Raise the right leg back behind you, trying to keep the back as straight as possible (don’t arch the lower back too much).
  3. Start off by holding for 30 seconds and over time work up to 2 minutes. During this time keep your focus on squeezing the Glutes as tight as possible.
  4. Raise the same leg once again parallel to the floor and rotate 10 times in each direction with small circles.
  5. Rotate 10 more times in each direction with larger circles.
  6. Repeat steps 2 – 5 with your left leg.