Hip Raise plus Adduction
Objective: To develop gluteal strength. Technique: Lie supine (on your back) on the floor, with your knees bent 90 degrees and feet flat on the floor. Squeeze a ball or a rolled up towel between your knees. “Brace” by pulling your belly button up and in towards your spine, then push your hips up towards the ceiling by contracting your glutes and bridging up. In this position only your shoulders and heels remain on the ground. Maintain a strong hip contraction throughout the range of motion. Hold for one second then slowly lower your hips toward the floor, just before you return to the floor, fire up your glutes and repeat the movement for required reps.