Plank With Glut Squeeze
The plank with a glut squeeze strengthens your abdominals, hip flexors and glutes. It has one of the highest glute max activation scores. If done correctly this exercise is hard enough on your knees.
Lay on your tummy with your elbows on the floor, tilt your pubic bone towards your rib cage so that your pelvis lifts off the floor a little. Your aim is to form a straight line from your knees to your shoulders.
Bend one knee, then lift that knee 1 inch off the ground. Avoid lifting too high which will usually result in you extending your lower back.
Bring the knee back down and repeat, without changing sides, according to your prescribed sets and reps.
Your Osteopath will outline the number of sets and reps appropriate for you.