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Problem Area: The Glutes
“We have a doctor at the Boulder Center for Sports Medicine that does a strength evaluation. We strengthen the glutes with planks and whole body exercises that work [on] firing things together,” explains Hudson. “We also use a circuit that works on a lot of whole body things…[like] planks and burpees or squat thrusts and step-ups with pause for balance.”
Exercises for Improving Glute Strength
- Planks with leg raises: Hold plank, lift your left leg for a set of 10 and then your right leg.
- Back bridge: Lie on your back, knees bent and feet placed on the floor in front of your bum. Squeezing your glutes, lift off the ground aiming to keep your torso in align and lift until only your shoulder-blades are resting on the ground. Lower and repeat for sets of 10-15.
- Step-up: Step up onto a box or stair planting your left foot and drive your right knee forward; pause when left leg is fully extended and then lower and repeat for sets of 10 for each leg.