Hip Strengthening

Glute bridge→ This may seem like a basic exercise but 9 times out of 10 patients don’t perform it properly. It can be a very powerful exercise if executed correctly. Placing a resistance band above the knees allows for greater recruitment of the gluteal muscles & thus greater hip stability. The RB is trying to force the knees inward so you must maintain outward tension to keep the knees in line w/ the ankles. Lay on your back with knees bent & feet on the floor. Heels should be hip width apart & knees should be in line with your ankles. Wrap a resistance band around your legs just above the knees. Driving up through your heels, squeeze your glutes to lift your hips into a bridge position. Your hamstrings should stay relatively loose. Hold for 3-5 seconds at the top & control your return back to the ground. Perform 3 sets of 8-10 reps.