08/11/2025
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LOW BACK PAIN?!
KNEE PAIN?!
HIP PAIN?!
Here are the 5 exercises that saved me and my low back and got me on the road to recovery!!
5 gentle body weight exercises that you can do at home to help strengthen your GLUTE MEDIUS!
There’s a fine line between strengthening and re-injuring your body.
This is just the starting point of what helped me!
The GLUTE MEDIUS is important in supporting the low back, knees, and hips!!
Try these exercises 4 times per week for 4 weeks! If it helps…. KEEP DOING THEM AND ADD RESISTANCE BANDS!
Pick 3 of these exercises to start and work your way up to the whole list!
👉🏼 Body weight leg raises : 3 sets of 10-20 each side
✅ Keep your core tight and press away from the ground! No leaning in!
👉🏼 Body weight clams : 3 sets of 10-20 each side
✅ Core tight and pressing away from the ground !
👉🏼 Body weight fire hydrants : 3 sets of 10-20 each side
✅ Keep your core tight and back flat!
👉🏼 Standing hip abductions : 3 sets of 10-20 each side
✅ Don’t lean into the wall, just use it to stabilize.
👉🏼 Banded side steps from a squat hold : 10-20 each side
✅ Stay low and don’t let your knees cave in!
Save for later and share if you have friends with the same issues!!
