Glutes-Knee Strengthening Exercisess
The glutes are the muscles of the buttock that ensure that the weight goes through the knees evenly.
Starting position: Lying down or sitting up
Action: Clench your buttocks together and hold for 3 seconds. You should feel yourself rise up slightly.
Repetition: Repeat 10-15 times every 3-4 hours.
Action: Keep your feet together, and lift the right knee up as high as you can. Hold for 3 seconds and slowly lower.
Repetition: Repeat 10-15 times for each side, 2 times daily.
Note: Do not let your upper hip roll backward.
Buttock Clenches
Purpose: Maintain and strengthen the glutes without the knee moving Starting position: Lying down or sitting up
Action: Clench your buttocks together and hold for 3 seconds. You should feel yourself rise up slightly.
Repetition: Repeat 10-15 times every 3-4 hours.
The Clam
Starting position: Lie on your left side with your hip and knees bent approx 90°, and the feet together.Action: Keep your feet together, and lift the right knee up as high as you can. Hold for 3 seconds and slowly lower.
Repetition: Repeat 10-15 times for each side, 2 times daily.
Note: Do not let your upper hip roll backward.
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