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. The pelvis often tends to twist a bit when we’re on one leg, which can create knee and foot pain. It can also cause inner knee pain, collapse of the foot, hip pain et cetera.

Previously, we did an exercise where we pushed into the wall and worked on holding.

The Progression

This time we’re going to push into the wall and bend one knee, focusing on the right leg, strengthening the glute.
Now in this position, we’re going to do a little mini squat.
Sliding my body up and down against the wall, I am trying to make the glute work as I do a quarter squat.
It is important to ensure there is good alignment of the hip, knee and foot.
Make sure your knee stays over your foot and there is no turn-in or turn-out of your knee in space.

Try for 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.