Glute Exercise Progression (Non-weightbearing)

 THE CLAM

THE CLAM

THE CLAM

  • Place a theraband up and over the knees and lay on your side
  • Bend your hips to about 45 degrees and knees to 90 deg 
  • Make sure to roll your whole body slightly forward (bell-button towards the ground) 
  •  Keep your feet together and raise the top knee, WITHOUT letting the hip rotate backward, hold the knee up for 5 seconds and slowly return. 
  • As you do this exercise you want to feel the burn in the buttock, not your hip, quadriceps, hamstring, or back. 
  • Rep: Minimum 3x15 each side, or until fatigue each side. 
 The Plank Clam 

The Plank Clam 

The Plank Clam

  • Place a theraband around the knees 
  • Get into a modified side plank position- trunk and hip are in line and the knees are bent to 90 degrees 
  • Do your best to not let your hips and trunk sidebend towards the ground, keep your core nice and tight and keep your head in line with your body.
  • Brace the abdominals/tighten
  • Keep your feet together and lift the top knee WITHOUT letting the top hip rock back, hold for 5 seconds
  • As you perform this exercises, you should feel this in the glute, not the hip, quad, hamstrings, or low back.
  • Reps: 3x15 on each side, or go until fatigue each side. 
 The Sidelying Hip Abduction 

The Sidelying Hip Abduction 

SIdelying Hip Abduction

  • Place a theraband up and over the knees and lay on your side
  • Keep the trunk in line with the hips ( hips straight) bend the bottom knee, and keep the top knee straight. 
  • Tighten your abdominal and lift the whole top leg up towards the ceiling - keep the knee straight and the toes pointed forward , hold for 5 seconds
  • Do not let the hips roll back as you lift your top leg. 
  • Reps: 3x15 or until fatigue each due
 The Side Plank with Hip Abduction

The Side Plank with Hip Abduction

Side Plank with Hip Abduction

  • Place a theraband around the knees 
  • Get into a modified side plank position- trunk and hip are in line and the knees are bent to 90 degrees 
  • Do your best to not let your hips and trunk sidebend towards the ground, keep your core nice and tight and keep your head in line with your body.
  • Straighten the top knee, tighten the abdominal and lift the leg up towards the ceiling. Keep the knee straight and the toes pointed forward. and avoid letting the hip rock back. 
  • Hold for 5 seconds and slowly return the leg.  
  • Repeat, REPS: 3x15 each side or until fatigue each side. 

 

 

 

Progression developed and used by Chris Powers PhD, PT.