A Basic Glute Strength Core Stabilization Exercise For Home or Outdoors
All You Need Is Elastic Tubing
Attach one end of the tube handle to a secure hook.
Walk away from the point of origin. The further away you are from the hook, the greater the resistance.
Place the other tube handle around left foot.
Place hands on hips or waist.
Stand on right foot.
Slowly bend left knee, while raising the left foot off floor.
Slowly return left foot to floor.
Repeat on same foot for desired repetitions.
Switch to standing on the left foot and repeat desired repetitions.
Modifications: 1) Use a lighter tube for decreased resistance. 2) Stand closer to the point of origin. 3) Perform the exercise without the tube. 4) Perform fewer repetitions. 5) Raise foot at a lower angle.
Technique: The exercise becomes more difficult, with a heavier tube, or standing further back from the point of origin. The goal is shoulder and hip stability throughout the exercise. If you have difficulty with stability, modify the exercise.
Squat To Row Exercise Strengthens Thighs, Legs, and Arms
Equipment: Elastic Tubing
INSTRUCTIONS: Take hold of the handles. Stand with feet hip width. Stand tall. Bend knees and move downward into a squat. Stand up and pull the handles toward you, and then release. Maintain neutral shoulders. Complete each move slowly with good technique. The depth of the squat depends on your strength. The lower the angle, the harder it is. Continue the exercise for desired repetitions.
COMMON ERRORS: Shrugging shoulders. Moving too fast. Using too much resistance. Leaning forward.
MODIFICATION: Choose a higher angle for your squat.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider