Third-Party Video

The linked video was created by a third party and is publicly available on YouTube. It is provided as a visual demonstration of this exercise while I work on producing my own video.  All rights to the video remain with the original creator.

The written exercise guidance below has been created independently by Move Better. Feel Great.

STEP BY STEP GUIDE:

1. Set up
Lie on your side on a comfortable surface. Support your head with your bottom arm or a pillow. Bend your knees to approximately 90 degrees, keeping your hips, knees and feet stacked on top of each other.

2. Set your position
Gently engage your core and keep your spine and pelvis in a comfortable, neutral position. Keep your hips stacked and facing forwards. You can place your top hand on your hip to help monitor your position.

3. Lift your top knee
Keeping your heels together, slowly lift your top knee towards the ceiling. Keep your feet together throughout the movement.

4. Keep your pelvis still
Only lift your knee as far as you can without allowing your pelvis or lower back to roll backwards. Keep your hips stacked throughout the exercise.

5. Hold at the top of the movement
Hold at the top of the movement for the prescribed amount of time. You should feel the muscles around the outer and back portion of your glute working.

6. Lower and repeat
Slowly lower your knee back to the starting position in a controlled manner. Repeat for the prescribed number of repetitions before changing sides.

Key point: How high you can lift your knee isn’t the goal. Prioritise keeping your pelvis still, hips stacked and heels together throughout the exercise.

Pro tip: If you feel the exercise mainly through the front of your hip, check that you’re not rolling backwards as you lift your knee. Try sliding your feet slightly further away from your bum, keeping them in line with your upper body, and use a smaller, controlled range of movement to help keep the exercise focused on your glutes.