Need some glut strengthening you can do at home now all of the gyms are closed? Give this simple exercise a try. If you don’t have an exercise ball, you can do it over a bench or on hands and knees position. Just make sure to maintain a neutral position of your spine while you lift your leg.

Hi, this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver. We have a great exercise to help strengthen your gluts while you’re having to kill some time at home.

The Exercise

Lie on your stomach over your exercise ball
In this position we want you to find a stable position of your spine. So your spine stays neutral and your arms can be supporting you out front.
We’re going to bring your knee into a bent position, assuming it doesn’t give you any back trouble to bend your knee.
You’re going to think about lifting your heel straight up towards the ceiling as you lift your leg to be level. Really focus on keeping your spine neutral.
Don’t forget to breathe as you do this, because sometimes we tend to hold our breath.

Repeat until you get fatigue. Aim for 8 to 10 repetitions to start, three sets.

Give that a try each side. This also works some of your core muscles to help stabilize on the ball.