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Theraband Exercises for Gluteal Activation: Part 2

Once you’ve mastered the glute activation theraband exercises from my previous blog entry, you can advance to more challenging band drills that will require slightly more core control.

Below is another set of glute activation drills, one in the 4 point kneeling position and the rest in a weight-bearing position. Make sure resistance of the theraband loop is appropriate for you; otherwise there will be compensatory movement patterns!

1) Fire Hydrants (be able to complete 2-3 sets x 10 reps before transitioning towards 20-25 second holds)

Video: https://www.youtube.com/watch?v=KTmdpa0SVOo

2) Hip External Rotation in Mini-Squat Position (be able to complete 2-3 sets x 10 reps before transitioning towards 20-25 second holds)

*this can be done in isolation (right leg or left leg) or both legs at the same time

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

3) Lateral Banded Crab Walks (be able to complete 2-3 sets x 10 reps before transitioning towards 20-25 second holds)

*remember to hinge through the hips and keep your spine straight

Video: https://www.youtube.com/watch?v=TWWusB5oSe8

You should initially feel a good burn in the outside (lateral) and back (posterior) of the hip with these glute activation exercises. If you’re feeling it in neighboring muscles groups like your quadriceps, hamstrings or lower back muscles, you may need to use a lighter band or correct your starting position!

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 single leg glute activation theraband exercises once you have mastered these “level 2” drills.

Author: Clarence Lau, BSc (Hons) MPhtySt | Toronto Registered Physiotherapist

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