Clamshell Exercise

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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.

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!).

Crab Walk

Monster Walk

Theraband Exercise for Shoulders (and Low Back)