Glute Strengthening

Piriformis Syndrome

Banded Piriformis: 

  • Using a theraband with strong resistance, wrap band just above knees

  • Stand with feet shoulder width apart.

  • Rotate knees outwards against resistance

  • Perform for two sets for 1 minute each with 1 minute rest between

Hip Drop: 

  • Standing on affected leg bracing again wall

  • Extend opposite hip and leg back

  • Slowly lower and raise hip of uninvolved leg

  • Stabilizing leg will strengthen as it supports opposite hip movement

  • Perform two sets until fatigue

Banded Glute Bridge: 

  • Laying on the floor with band just above knees 

  • Knees should be bent fully with feet flat on ground

  • Raise hips off the floor while simultaneously pushing thighs out against resistance

  • Slowly lower hips to floor

  • Perform two sets until fatigue with 1 min rest between sets

Hip Extension: 

  • Laying facedown on floor

  • Slowly raise on leg 8-10 inches off the ground and hold for 5 seconds

  • Lower leg and repeat

  • Perform two sets until fatigue with 1 min rest between sets

Lateral Hip Pain (Greater Trochanteric Pain Syndrome)

Fire Hydrant

  • Start in Table position

  • Lift your thigh laterally so that your knee, lower leg and foot are parallel with your back

  • Slowly lower to starting position

  • Use resistance band attached to opposite ankle for increased difficultly 

  • Complete 2 sets with each leg until leg reaches fatigue in each set. 1 min rest between sets.

Donkey Kicks

  • Begin in a Table position

  • Bring involved knee as close to chest as possible

  • Kick involved knee and foot back as far as possible wrapping foot over your back

  • Use resistance band attached to opposite ankle for increased difficultly

  • Complete 2 sets with each leg until hip reaches fatigue in each set. 1 min rest between sets.

Donkey Whips

  • Begin in Table position

  • Extend your leg behind you 

  • Resist from locking your knee

  • Rotate your foot and leg to the side holding it parallel to your back

  • Complete 1 set with each leg until leg reaches fatigue

Clam Shells

  • Start lying on your side with both knees bent 45 degrees

  • Slowly raise your top knee

  • Slowly lower knee to starting position

  • Use resistance band attached to opposite ankle for increased difficultly 

  • Perform 2 sets of 1 min with 1 min rest between sets

Lateral Leg Raise

  • Start lying on your side with leg straight

  • Slowly raise your leg 45 degrees

  • Slowly lower leg to starting position

  • Use resistance band attached to opposite ankle for increased difficultly 

  • Complete 10 reps with neutral foot, 10 reps with toes pointed toward the ground and 10 reps with toes pointed toward the sky

Straight Leg Raise

  • Begin lying on back with legs flat on floor

  • Slowly raise leg 8-10 inches off the floor

  • Hold for 5 seconds

  • Slowly lower to starting position

  • Complete 2 sets with each leg until leg reaches fatigue in each set. 1 min rest between

Anterior Hip Pain - Psoas 101