The Glute Pulse is a wonderful exercise for strengthening the gluteal (buttock) muscles. The glutes are key muscles in most lower limb activities and play a crucial role in stabilising the hip.
Bent knee variation:
- Lying on your stomach, relaxing your neck and shoulders
- Bend one knee to 90 degrees
- Slowly lift your knee off the floor, pulsing your foot towards the roof
- Lower your knee back to the starting position
- Alternate sides and repeat
Straight knee variation:
- Come into a lying position on your stomach
- Support the forehead with the back of the hands
- Flex the foot
- Straighten the leg by drawing your shin down to the ground
- Without arching through the back, lift the leg up to the roof
- Slowly lower back to the start position and repeat as per Physiotherapists guidelines
Precautions:
- Keep the hip bones equally in contact with the ground as you lift the leg
- Avoid arching out through the back to elevate the limb
- Remain relaxed through the upper body