Focus: Hip stability and mobility, core stability, activate and strengthen gluteal muscles
- Lie supine (on your back) with the feet flat on the floor and the knees hip-width apart.
- Brace your abdominals (as if you were preparing to be punched in the stomach), and lift your hips upward as you squeeze the glutes. Avoid excessively arching your low back.
- Return to the starting position and repeat.
Progressions: Single leg, banded, stability ball (lie supine on ball or feet on ball), or marching glute bridge
Focus: Core stability and endurance, and hip stability
- Begin by lying on your side, with elbows positioned underneath the shoulders.
- Lift your hips and stack or stagger your feet.
- Brace the abdominals and squeeze the glutes.
- Keep your head in line with the shoulders, and eyes focused straight ahead. Hold and repeat on the other side.
Progressions: Hip lift or extend top leg
Regression: Knees bent
Triplanar Toe Taps
Focus: Hip stability and strengthen the glutes
- Begin with feet hip-width apart.
- Balance on one leg. With the extended leg, tap your toes, to the front, side and diagonally behind you, while slightly bending the knee on the standing leg.
- Repeat on the other side.
Progression: Banded, or on BOSU
Regression: Stand next to a chair or a wall to hold onto for support.
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