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Single Leg Glute Theraband Exercises

Once you’ve mastered the the “level 2” glute activation theraband exercises from my previous blog entry, you can advance to a plethora of single-leg hip stability theraband drills which also engage the core musculature.

These drills are definitely a must for runners and athletes that jump and land on one leg (ie. basketball, figure skating, etc.).

1) Single Leg Stance with Hip Abduction (try 2 sets x 10-12 repetitions)

*make sure to keep hips level

Video: https://www.youtube.com/watch?v=XK_vVWNLsic

2) Single Leg Stance with Hip Extensions (try 2 sets x 10-12 repetitions)

*keep back straight

Video: https://www.youtube.com/watch?v=ZShAHUC6Nlg

3) Standing Fire Hydrants with Hip Hinge (try 2 sets x 10-12 repetitions)

*make sure to hinge through the hips and keep the spine neutral

Video: https://www.youtube.com/watch?v=tsZFBcfRu4c

4) Standing Fire Hydrants with Trunk Rotation (try 2 sets x 10-12 repetitions)

*adding more of a core control component into a hip stability exercise. A medicine ball can be added to progress this exercise

Video: https://www.youtube.com/watch?v=vDISaMy35t4

To make these single leg hip stability drills more challenging, you can try standing on an unstable surface to challenge your proprioception (ie. improving the sense/perception of your limb position in space)

If you have any questions or concerns, do not hesitate to come in for a consultation to speak with our excellent practitioners at Lawrence Park Health.

In my next blog post, I will cover lunge variations!

Clarence Lau

Registered Physiotherapist

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