5-minute Gluteal Series with Resistance Band

gluteal

Your gluteal muscles play an important role in stabilising the hips and pelvis and controlling the movement at the knee joint. Most activities we do involve the gluteal muscles, so poor gluteal activation and endurance can lead to muscle imbalance and injury such as low back pain, hip pain, or knee pain.

 

Here are three exercises to help improve your gluteal strength and function, using a resistance band:

 

  • Bridge with hip abduction

Lie on your back with your knees bent and your feet slightly apart, and a theraband fastened firmly around your lower thighs (1).

Breathe in to prepare for the movement.

Gluteal

While breathing out, press the thighs out into the band and start to curl the tailbone and lower back off the mat, lifting the hips up (2).

Pause at the top and breathe in.

Gluteal

While breathing out, slowly lower the hips and curl the spine back down onto the floor.

Ensure you maintain the pressure of your thighs into the band throughout the movement.  

Perform 3 sets of 10 repetitions.

 

  • Squats with hip abduction

Stand with your feet shoulder width apart, and a theraband fastened firmly around your thighs, just above your knees (1).

Gluteal

Press the thighs out into the band and shift your weight back into your heels as you squat down. Imagine you are going to sit into a low chair (2.)

Ensure your lower back remains in neutral and your knees stay in line with your feet and behind your toes. Maintain the pressure into the band throughout the movement.

Gluteal

Push through your heels and straighten the knees back to a standing position.

Perform 3 sets of 10 repetitions.

 

  • Sideways squat shuffle

Stand with your feet shoulder width apart and a theraband looped around your feet or ankles.

Assume a shallow squat position, bending your hips and knees and shifting your weight back into your heels (1).

Gluteal

Begin to take small steps sideways, resisting the band as you step the leg out, and control the band to bring the other leg in (2).

Gluteal

Ensure you maintain the tension on the band and that the feet stay shoulder width apart throughout the movement.

Keep your lower back in neutral and do not let your trunk sway from side to side.

Take 10 – 20 steps in each direction.

 

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Start one of our online Pilates programs and you will feel your body moving better in all the activities you do in your daily life.

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