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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.
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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.
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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.
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Bring the knee back down and repeat, without changing sides, according to your prescribed sets and reps.
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Your Osteopath will outline the number of sets and reps appropriate for you.
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