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Week 60: Half Kneeling Glute Loading

It's September, which means heading back into the classroom for lots of us, so this month's theme is Back to School! Which means back to mobility and activation drills to combat all that sitting. Humans aren’t meant to sit, yet we’re forced to. This September, we'll be providing tools to combat the obligatory numb butt and neck ache.



Exercise: Half Kneeling Glute Loading


Purpose: To load the glute muscle group and hip rotators in a lengthened position, with the goal of creating space in the back of the hip joint


Who It's For: Students, teachers, custodians, parents, paras, tutors and everyone else who helps shape the minds of the future! (Also anyone with hips 😅)


Why We Love It: It lengthens and strengthens a group of muscles that are often shortened and inhibited from sitting on them all day


Procedure:

  1. Get into the half kneeling position with your back knee directly below your back hip, and front ankle directly below your knee

  2. Place the front foot on a yoga block or some other elevated surface and press into that object to drive tension in your glutes

  3. Dig your back toes into the ground to activate your back glute

  4. Keeping your spine straight, slowly hinge at your hips to advance your trunk forward

  5. Press harder into the object to drive tension in your glutes

  6. Hold for 5 seconds for 5 reps. Repeat on the other side



*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.


Keep It Moving Physical Therapy & Wellness

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Suite 207

Burlington, MA 01803


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