Strengthening – Phase 1 & 2
The gluteus maximus is an important muscle. As you walk, it propels you forward by pushing your leg backward. It becomes weak from almost any injury or back problem. A way to help strengthen the gluts is to focus on pushing off with your big toe as you walk. When the gluteus maximus becomes weak, the deep buttock muscles (piriformis) and the hip flexors (psoas) almost always become tight.
Phase 1 – Lie flat on your belly.
1. Activate your abdominal muscles by maintaining the lumbar lordosis and pulling your belly button up toward your back.
2. Squeeze your buttock muscles together, as if you are trying to hold a coin between the cheeks of your buttocks.
Hold for 3-10 seconds, then completely relax. Repeat 3-10 times.
Phase 2 – Lunges are as pictured below.
1. You bring your front leg forward and bend both knees, letting your back heel come off the floor.
2. Do a mild pelvic tilt, keeping your back rounded or flat. This will help your buttock muscles to work in this motion. You can touch your buttock muscles as you go down, to make sure they are working.
Bend only as far as you are comfortable, as your quads and gluts get stronger you will be able to go lower.
Go slowly down and slowly back up 3-30 times. Repeat on the other leg. You can add arm weights on both arms, 3-8 lbs.
Strengthening – Phase 3, 4 & 5
Phase 3 – Pelvic Bridges
Lie on your back, with your feet standing close to your buttock and knees bent. You can put your hands on the front of your pelvis to help keep your pelvis level.
1. Begin by pelvic tilting, using your abs and gluts to flatten your back to the floor.
2. Squeeze your buns and lift your tailbone and pelvis off the floor.
Hold 3-10 seconds at most, relax down slowly and completely. Repeat 3-30 times.
Phase 4 – Pelvic Bridges with Marching
1. Pelvic tilt, and then lift into bridge position.
2. Slowly lift one foot, just a few inches.
Hold 3-10 seconds. Let foot down. Repeat on the other side. Repeat 3-30 times. Make sure your pelvis stays level. This is tougher when you are marching. You have to monitor at first with your hands on your pelvis. You will tend to drop on one side, if you are not strong enough for this.
Phase 5 – Hands and Knees – Kick Back
Start on your hand and knees. Use abdominal bracing to keep your back in neutral and your belly pulled in. Use your buttock muscles to slowly lift left leg back and up. Stop just before your back begins to arch.
Hold 3-10 seconds and repeat 3-30 times on both sides.
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