Hip & Buttock Strengthening

 Buttock (Glutes),  Leg,  Strengthen

Clam Exercise

Lying on your side, hips directly on top of each other and ankles together.  Slowly lift the top leg, squeezing the buttocks and contracting the core muscles.  Only raise to the point where the hips want to rock back.  The aim is to keep the hips still.  A band can be wrapped around the knees to progress.

Glute Firing Exercise

Lying on your tummy.  Contact the buttock (glute) to slowly lift the leg.  Focus on the buttock doing all the work and not the lower back or hamstring.  If you are finding that you still can’t contract the buttock properly, bend the knee to 90 degrees and if possible ask someone to hold it there as you lift the leg.