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Prevea Health

Exercise Strong With Strong Glutes

 
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When we exercise, our glutes help us to stabilize our pelvis and our hips. Building the glutes will increase your power as you exercise. Here are a few exercises to help you be injury-free while you train.


Single Leg SquatSingle Leg Squat

  • Start by standing on one foot
  • Sit back and slowly lower your body
  • Pause for three seconds and slowly rise up, but do not drop your hip
  • Repeat on opposite side
  • Perform two sets of eight repetitions with each leg



Lateral Mini-band WalkLateral Mini-band Walk

  • With the mini-band around your ankles, start with feet shoulder-width apart and in an athletic stance
  • Step your left foot laterally while maintaining the athletic stance
  • Step your right foot laterally while maintaining tension on the band
  • Continue this pattern for 15 yards
  • Repeat in opposite direction



Inverted HamstringInverted Hamstring

  • Stand upright with your arms at your sides and your shoulder blades pinched together
  • Bend forward at the waist and extend your right leg straight behind you, creating a straight line from your right shoulder, hips and knee, directly to your right heel
  • Be sure to keep your back flat and your abdomen tight
  • Once you feel a stretch through your hamstring, hold for two to four seconds, then return to starting position
  • Swing your right leg through and step forward, then repeat on the left side
  • Perform two sets of 10 repetitions with each leg



Tighten the thigh muscles of the bent knee to straighten your leg, lifting your other leg off the groundStand upright with one foot on a step, knee bentLateral Step Ups

  • Stand upright with one foot on a step, knee bent
  • Tighten the thigh muscles of the bent knee to straighten your leg, lifting your other leg off the ground
  • Slowly bend the knee on the step to start position
  • Perform two sets of 10 repetitions with each leg
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