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Level 1: Foot on the floor
Instructions:
- Stand at a 45° angle to a wall, so that your working leg is the outside leg.
- Bend your other knee and rest it against the wall, keeping your toes rested on the ground. Do not push into the wall, this is purely for balance.
- Stand up straight, pull your shoulders high and look straight ahead.
- Try to turn your upper thigh outwards. This is a small movement, and you should only feel the muscles in your buttock / side of hip turn on.
- Hold for the amount of time prescribed by your physiotherapist.
- Tip: Avoid activating the quadriceps (front of thigh muscles). If you can keep these relaxed, it will increase the activation of your gluteals.
Level 2: Foot off the floor
Instructions:
- Stand at a 45° angle to a wall, so that your working leg is the outside leg.
- Bend your other knee and rest it against the wall, lifting your toes off the ground. Do not push into the wall, this is purely for balance.
- Stand up straight, pull your shoulders high and look straight ahead.
- Try to turn your upper thigh outwards. This is a small movement, and you should only feel the muscles in your buttock / side of hip turn on.
- Hold for the amount of time prescribed by your physiotherapist.
- Tip: Avoid activating the quadriceps (front of thigh muscles). If you can keep these relaxed, it will increase the activation of your gluteals.
Precautions
- Please make sure you are able to stand on one leg
- Use the wall to help you with balance
- Your physiotherapist will give you the details of repetitions
- Please discontinue if painful
