Lower Body Strengthening

Clamshell Exercise

1/4 Squat for Gluteus Medius

Single Leg Gluteus Medius Exercise

Crab Walk

Monster Walk

Theraband Exercise for Shoulders (and Low Back)

Clamshell Exercise

Back to top

1/4 Squat for Gluteus Medius

  • No equipment needed.
  • Remember to spread the floor with your feet (keep feet flat on floor) all the way down and up!
  • Put your bum far behind you (ie. weight in your heels not in your toes).
  • Move hips back first, then slightly bend the knees.
  • At the top squeeze your bum tight to push your hips forward for 10 seconds.
  • You should be tired after 2 of these.


Back to top

Single Leg Gluteus Medius Exercise

  • Equipment required: a small ball or a pillow folded up (something with some give).
  • Remember to stand only as far from the wall as needed to hold the ball up without having to lean.
  • Use mirror: watch body so it stays straight throughout exercise and hips stay level.
  • Same “bum backwards” technique as 1/4 squat (above), push into ball during whole exercise!
  • At top/end of squats squeeze bum to push hips forward and lift hip of lifted leg if it dropped.
  • Go until you are shaking like crazy – then do 4-5 more (yes you can!).


Back to top

Crab Walk


Back to top

Monster Walk


Back to top

Theraband Exercise for Shoulders (and Low Back)


Back to top
More Coming Soon