Glut Strengthening At Home With Theraband and Squats

Do you want stronger gluts to help you perform better? Try our simple home exercise using a piece of Thera band and squats. No real equipment needed. You can also do this without the Thera band!

We are working to keep you moving and feeling better while you were at home during this difficult time. We are still seeing patients through telehealth video consult! Call us and let us know if we can help you move better and feel better. To date, our video appointments have been very helpful for clients to keep them on the path to recovery and helping you to stay out of pain. We all wish you stay safe and healthy during this difficult time.

Hi, this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver. And I wanted to give you a nice, simple exercise that you can do at home to work on strengthening your gluts, the glut med and the glut max to help you with sports or athletic or gardening or whatever it is you need.

So first off, grab yourself a little TheraBand. This is a one piece, no cut. So you can either get a cut piece or tie it off, or you can buy these pre-made and we're going to put our foot into it one at a time and pull it up above the knees. Just above the knees and in this position, really work on alignment through your feet, feet, knees, hips. 

And here I'm going to work on doing a little bit of a squat, keeping my knees pulled out into the band. As long as I'm not going to the outside of the feet. So we want to keep your feet grounded. A little bit of a pullout, which will almost be a bit of a rotation through your femur, and then you can drop into a little squat and from the side, if you're going to do that, we want to be sure that your squat comes back so that you don't bring knees over the front of the foot.

Okay. So band around the knees, feet, shoulder with the part feet on the ground and pull out, drop back into a little bit of a squat. If you like, you can add breath with it and your core. Breathing in. Breathe out core. Use your gluts to come back up again. This one's a really functional what to do at home and to do 10 to 15 repetitions at a time if you can, and repeat for about three sets.

If you have any other questions, check out our website at www.body-works.ca.