Exercises for Gluteus Medius strengthening

Rehabilitation ProgramDecember 18 2012Page:1
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Notes:
1. Strengthening External rotatio

• Lie face down with your legs bent and your feet touching together
• Push your feet against each other by tightening your buttocks.
• Relax and repeat.
2. Clam

• Lie on your side with both legs slightly bent so that the soles of your feet are in line
with your back.
• Ensure that you maintain a neutral spine position.
• Remember not to let your pelvis tip backwards.
• Slowly lift the top knee upwards keeping your ankles together. Lower the knee back
to the starting position and repeat.
• You should feel this exercise working on the outside of your top buttock
Sets: 3 Repetition: 10 Frequency: 2 x / day
3. Strengthening Gluteus Med.

• Lie on your side with your knees bent.
• Tie elastic around your knees.
• Lift your upper knee without moving your pelvis.
• Lower your knee and repeat.
Sets: 3 Repetition: 10 Frequency: 2 x / day
4. Advanced clam

• Immediately after the first clam exercise.
• Lower the bottom leg but leave the top leg hovering. Bring your knee to your chest,
keeping the angle at the knee constant (roughly 90 degrees). Ensure that your leg
does not drop down (imagine it is resting on a table top).
• 10x
Sets: 3 Repetition: 10 Frequency: 2 x / day
5. Strengthening ABD/ER