Hip Stability Exercise 2 – Hip and Glut Strength – Gluteus Medius Clamshells with Resistance

Do you have weak hips?  You you have hip pain or tightness with walking, running or basic activities of the day? Listen in and try out simple hip strengthening exercise that you can do at home easily.  Your hips will get stronger and make your physical activities much easier with less pain and tightness in time.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and I want to show you a glute strengthening today. So one of the muscles you want to work on is your glute med muscle or gluteus medius muscle which helps to stabilize you when you’re standing. So I’ve shown some other exercises on our website for this and one of the most sort of common ones that we start with is called the clamshell. So when we’ve started that, now we want to work on progressing it. So to progress it, I’ll show you the base exercises and show you the progression. So we’re going to take a piece of thera-band which is like a stretchy tube that we use for strengthening, for resistance and we’re going to put it around our knees, just above the knee and I’m going to like down on my side, working on keeping my body in line with the band there. Now with the clamshell exercise, we work on lifting the leg. So if you’ve done this one already, this is a progression on that to add resistance. So that now as you lift the leg, it’s giving you more resistance through a range of movement. So the biggest thing is that you work on maintaining your pelvis and your core neutral as you lift the leg. So usually I will get people to work on, breathe out engage your core, lift your leg, breathe in lower down, breathe out, breathe in lower down and you should feel it working in this lateral part of your hip. Sometimes you may feel the underneath leg working as well. So I’d encourage you to try this each side if you’re trying to build some muscular endurance and strength here. So we aim for usually 10 to 15 repetitions, so maybe 2 or 3 sets of 10 to 15 repetitions on each side should help you strengthen up your glutes. For more information check out our website at www.body-works.ca