How To Do Your Sidelying Gluts at Home 

No gluts no glory!

I’m sure at some stage you’ve been told that you need to strengthen your gluts to help your hip pain, your lower back pain, your knee pain or for various other reasons. ‘Sidelying gluts’ is a Pilates exercise that can get your gluts firing like you wouldn’t believe. All you need is a bit of floor space and a theraband, tubing or a Pilates home kit! With Christmas just around the corner, this is the perfect exercise to do over the break in the comfort of your own home.

In the video below you’ll find a number of variations that will challenge your glut activation differently depending on the variation.

In order of appearance:

1. Bend and straightening knee

2. Straight leg forward and back

3. ‘Froggie’

4. Forwards cycling

5. Reverse cycling

6. Straight leg lift and lower

7. Straight leg lift and lower in hip turn out position

8. Straight leg walking up the wall

9. Forward hip circles

10. Reverse hip circles

Happy gluts!!

If you would like to get your home exercise program ready before Christmas then come and see one of our Physiotherapists at Bend + Mend in Sydney’s CBD. We have clinics in Martin Place, Barangaroo – King Street Wharf and Darling Park.

Bonnie Broomfield

About Bonnie Broomfield

Bonnie graduated in 2013 from the University of Sydney with a Bachelor of Health Sciences and a Masters of Physiotherapy. Born and raised in Sydney, she loves her sport, particularly Netball, and is always keen to try new sports and other outdoor activities - her latest being Golf with her Golf Pro fiancé. Bonnie has a special interest in Women's Health and has completed post graduate courses through the Women's Health Training Associates (WHTA). Bonnie has also progressed her learning and skills with courses in Clinical Pilates, including Matwork, Equipment and Pre and Post Natal Pilates, Titleist Performance Institute Certification Level 1, Sports Level 1 and Dry Needling. She is passionate about helping people get back in control of their own bodies and reach their goals through using both manual therapy techniques and exercise.

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