Glute strengthening

This resource has been made to help you remember the exercises your therapist taught and practiced with you.

If you find the exercises cause you more pain please stop the exercises and seek advice from a healthcare professional.

Exercises

Bridge

Lie on your back with your legs bent.

Flatten your back into the bed. Squeeze your bottom and roll your bottom and back off the floor. Hold for 5 seconds and then lower back down. Try to control the movement up and down.

Repeat 10 to 12 times.

Bridge with leg lift

Lie on your back with your legs bent.

Flatten your back into the bed. Squeeze your bottom and roll your bottom and back off the floor. Straighten one leg and hold for 3 to 5 seconds. Try to keep your hips level whilst you do this. Lower the foot back to the floor and then return to the start position. Try to control the movement up and down.

Repeat 6 times on each side.

Thigh lift

Lie on your front with one knee bent and with a pillow under your hips.

Lift your thigh off the floor trying to keep your lower back still so the movement is coming from your bottom. Hold for a second and then relax back to the start position.

Repeat 6 times on each side.

Clam

Lie on your side with your knees bent.

Lift your top knee wile keeping your feet together. Only lift as far as you can control, stop when you feel the top hip starting to roll back or if you start to move from your waist. Keep your torso steady throughout the exercise.

Return to the starting position. Repeat until you feel tired in the side of your bottom muscle.

Now roll over and do the same on your other leg.

Step up high

Stand at a step with your right foot on the step. Step up and lift the left leg up. Pause for a second and balance. Lower the left leg back to the floor. Keep the right leg on the step and repeat the step up 10 times.

Now repeat with the left foot on the step 10 more times.

This will be more difficult if you use a higher step.

Chair squat

Stand in front of a chair or bed. Lower your bottom down, as if you are going to sit on the chair. Just tap your bottom on the chair and then stand back up tall.

Repeat 10 to 12 times. Try not to use your arms at all to help you get up or down.