Recently, we spoke about the importance of core strength. I believe it is somewhat widely known that of course we want to have a strong core! However, another important group of muscles that often works WITH our core, is our gluteal muscles. Why is that?
Our glutes stabilize our pelvis during walking and other functional activities. They work with our core to keep our body moving efficiently and effectively! When someone has a weak gluteus medius, in particular, we may see a hip drop while they walk - this is called a Trendelenburg Gait.
Several diagnoses are made worse by having weakness in the glute muscles, such as:
Low back pain
Hip pain
Knee pain
Ankle and foot pain
We put together a few of our favorite glute exercises to get you moving!
Bridge
Lying on your back with knees bent
Weight in heels
Lift hips as high off the floor as you can
5 sec x 10 - 15 times
Can place a resistance band at the knees for added challenge
2. Clam
Lying on your side with knees bent and ankles together
Ankles should be in line with spine
Lift top knee up without letting trunk roll back (keep core engaged); this is a small motion
Hold 5 sec x 10 - 15 times
Can place a resistance band at the knees for added challenge
Can progress to side plank position (on knee) to further incorporate core strength and coordination training
3. Band walks
In mini squat
Can do with resistance band at knees/ankles OR no resistance
Feet hip width apart
Step sideways while maintaining athletic position with weight in heels
Take 10 steps in one direction, remain facing same way, take 10 steps in opposite direction
Repeat 3 times
Having strong glutes, a strong core, and teaching them to work together well, help to keep you moving and healthy. Stay well, don’t forget to stretch, and make time for yourself to be active. If you have any questions or concerns, don’t hesitate to reach out to us at BHPT. We’re here for you.
(all exercise photos from Medbridge Education)