Do you want to be stronger to hike walk or run? Try our simple glute strengthening exercise to help you control movement better. No equipment required!
Hi this is Dana Ranahan from Body Works Sports Physiotherapy and I want to show you an exercise to help with strengthening your hips.
And it's a little bit of a progression from a previous exercise that we've used in the past.
One of the big things we need to work on running, hiking, even skiing and walking, is trying to keep your hip strong when you're standing on one leg. And often the pelvis tends to twist a bit when we're on one leg which can create knee and foot pain. Sometimes inner knee pain, collapse of the foot, hip pain et cetera.
So we're going to grab a pice of wall and we're going to bend one knee, focusing on the right leg, strengthening the glute now. Previously, we did a simple exercise where we pushed into the wall and worked on holding and we're going to do the same sort of thing but now in this position, we're going to do a little mini squat.
So sliding my body up and down against the wall. Now trying to make the glute work as I'm doing a quarter squat. Most important now here is we ensure there is good alignment hip, knee and foot. That your knee stays over your foot and there is no turn in of your knee or turn out your knee in space. So working with quarter squats, knee pushing into the wall, trying to aim to do about 10 to 15 repetitions if you can or stop as it starts to get fatigued. This will build endurance as you're moving the leg for walking et cetera.
So give this a go. If you have any other questions or need any specific guidance check out our website or give us a call. Our website is www.body-works.ca.