Goal:  To engage and retrain the gluteus maximus muscles.  Also known as buttock muscle 

Benefits:  Considered the largest muscle group in the body, along with being one of the strongest.  Todays’ culture has led to more sedentary life style of sitting and lack of activity, which in turn decreases the function of our glutes. When doing this exercise, you must concentrate on contracting your butt muscles.  Try squeezing those muscles first prior to lifting your hips up.  When strengthened, these muscles help you get up from a chair, ease walking, improve balance and possibly reduce back pain as it helps stabilize your core.

To do: Start by lying on your bed or floor.  You do not have to be on the floor!  Pick a place you feel safe.  Once in a comfortable position, bend your knees and place your feet hip width apart.  Start by squeezing your buttock muscles.  Now press through your heels and lift your hips as you continue to squeeze your buttocks muscles.  If you feel pressure or pain in your lower back, do not press up as high.  If you continue to have any kind of pain, stop doing the exercise and talk to the wellness coordinator.  To see benefits, do 5 to 10 repetitions for 2 or 3 sets. Try this exercise 2 or 3 times a week.

This information is not intended to take the place of any advice given to you by your healthcare professional(s). If you experience chronic lower back pain or other physical pain, please consult with you physician or medical professional.  There may be other underlying issues that should be evaluated prior to exercise.

Kaleb Roudabush
Wellness Coordinator