Last week’s blog talked about how the glutes are so important for stabilizing your body. This week, we’re going for exercises that target those muscles!
Exercise 1–> Glute Bridging
Up first is a common and really simple exercise for rehabilitation and muscle re-education.
1. Lie flat on the floor on your back with your hands by your sides and your knees bent. Both feet should be flat on the ground and shoulder width apart.
2. Lift up your hips as high as you can, squeezing your glutes and activating your core. Keep your back straight and drive your heels into the floor. Tip: Remember to breathe through the movements.
3. Slowly bring your hips back down. Repeat.
Exercise 2–>Side-lying Hip Abduction with Extension
This exercise is something I’ve picked up from working with hockey teams. It’s a great way to exercise your core, while firing your glutes, and the entire lower quadrant.
1. Lie on your side, facing away from the wall. Place a swissball between you and the wall so that the back of the top leg or heel is touching the swissball.
2. Dig your heel into the ball, and while pointing your toes perpendicular to the wall, swing your leg towards the ceiling as far as you can go.
3. Slowly lower your leg back to starting position.
4. Alternate legs.
Exercise 3–>Monster Walk
Apart from having a great name, the Monster Walk is a popular exercise we use at the clinic to rehabilitate the glutes.
1. Tie an elastic band around both ankles allowing some tension while your feet are shoulder width apart.
2. First, take short sidesteps to the right, then alternate short steps to the left.
3. Then complete the same number of steps forwards and backwards.
Exercise 4–>Box Jump
The Box Jump is a personal favourite because of how intricate it can be. Jump on top of the box, right? Easy you say? It can be when the box is at a low to moderate height, but try it with a taller box and you’ll see it takes a lot of sequential movements to make more out of your vertical leap.
1. Start by facing the box or platform, approximately at arm’s length away. Arms should be to your side, legs shoulder width apart, and slightly bent.
2. Then use your arms to swing down, and explode upward and forward, landing with soft feet on the top of the box.
3. Immediately jump back down to the starting position.
Exercise 5–>Back Squat
The Back Squat is considered a functional movement since it mimics many of our daily movements. Surprising to most, it’s actually a very complex movement when the demands are high. It is a great progression once the above exercises are done, and should be first performed with just the bar alone or a dowel, in a squat rack for safety purposes.
1. Set the bar on the squat rack at shoulder height, then step under the bar and situate the bar across the back of your shoulders, just below your neck.
2. Hold on to the bar using both arms at each side and lift it off the squat rack by pushing your legs and straightening your torso.
3. Step away from the rack and position your legs using a shoulder-width stance, with toes pointing forward or slightly pointing out. Make sure to keep your head up to maintain an upright posture, and in a “chest proud” position. This will your starting position.
4. Slowly bend your knees, and push your hips back as if you were sitting back. Continue to lower yourself into the squat position. To start off, lower yourself until your knees are at 90 degrees.
5. Then slowly stand back up into the starting position by driving your heels into the floor and extending your hips. Then repeat.
There you go! Some of the best exercises your glutes could ask for! Make sure before beginning any of these exercises that you consult with your Sheddon Therapist to see which ones are right for you. If you have any questions, send us an email or give us a call!