Hip Stability Exercise 1 – Gluteus Medius Clamshells
Hi, this is Dana Ranahan of Body Works Physiotherapy in North Vancouver. We’re here today to show you an exercise to help strengthen the Gluteus Medius muscle in the lateral part of the buttock area. This muscle is important for hip stability and strength.
In this position we have Holly from our clinic here lying on her side with a pillow underneath her head and her hips are stacked up on top of each other and in line with her shoulders and with her heels. In this position we’re going to encourage Holly to attempt to lift her top leg, just her top knee keeping her feet together and her pelvis neutral up towards the ceiling and lowering down and when she does this we want to ensure that her pelvis stays neutral and that there’s no rolling back from her pelvis when she lifts her leg. Good.
And then we’re going to add in some breathing work in with it, so breathing out as she lifts her leg, engaging her core and breathing in lowering down maintaining stability. Now as Holly does this she should feel some work happening in the lateral buttock area. This is the muscle where the muscle is located.
In this case we would work repetitions to fatigue with good technique usually aiming for about 10 to 15 repetitions, taking a short rest of less than one minute and repeating for three sets.
If you have any questions please give us a call or check our website at www.body-works.ca