Squats with a ball

With the cold weather, many people hit the gym to get their workout in. Squats are a great exercise for toning the legs and buttocks. However, poor squat form is one of the most common injuries we will treat in the next couple of months. We've posted a previous video on a squat form drill. Enjoy this exercise and be cognizant of your form!

Running Man Glute Exercise

This challenging exercise works on glute strength in multiple directions, one legged balance, and body awareness at the same time. This is a fairly advanced exercise, and must be done with proper form to achieve the desired results. When performing this exercise, there should be very little knee bend, and you should feel it primarily in the upper outer portion of your glutes (buttocks muscles). The further back you reach with your leg, the more challenging the exercise will be. It’s normal to have some burn in other muscles of the leg. However, you should feel it primarily in the glutes. Enjoy!

Core Importance and Exercise

Having a strong core is important, especially since most physical activity involves these muscles. Core muscles are those muscles that make up our mid-section. They include the abdominals, obliques, lower back and glutes. These muscles are responsible for maintaining equilibrium and posture, while also providing stability for all forms of activity. By keeping the core strong, the rest of our body can function at a much greater efficiency. A strong core can help improve posture, prevent lower back pain and injury, and improve physical performance and balance. Some very effective core exercises involve abdominal bracing or “sucking in the gut”, planks, and bridges. Check out the video below for a great core work out!

The side bridge is a challenging exercise that builds strength and tones while being very safe for the low back if performed correctly. Listen for how to avoid the common error of lifting the pelvis vertically during the exercise. You can do this exercise with repetitions (ie 3 sets of 10 with a 5 to 10 sec hold), or it can be performed for time. I usually recommend starting at 30 sec and working up to 60-90 sec per side. Once you can complete a hold for this time, straighten the knees and perform the same motion, except with the feet contacting the ground (top leg in front of the bottom leg). Enjoy and have fun!

This exercise is part of a progression we might assign for back pain patients. If you or someone you know has back pain, please consider our clinic.