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2 In Blog/ Chronic Back Pain/ Strengthening Exercises

Fix glute medius & piriformis weakness (5 Minute Low Impact #3)

Hi guys!

Today I have for you another low impact workout to target and fix glute medius & piriformis weakness. We will be using a resistance loop band to add resistance, and engage the muscles better. A resistance band around your thighs will have your legs push against it, which helps maintain a proper form during each exercise. For example, you’re less likely to have you knees cave in when you have a band around your thighs as you squat down.

 

If you don’t have a resistance band, you can totally do this low impact workout with just your body weight. Make sure you stay focused on keeping your glutes and abs tight to ensure you are targeting the right muscles.

 

If you’re interested in getting a loop band, there are the ones I recommend (amazon affiliate link). They usually come in 3-5 resistance levels, and you want to use the one that provide enough resistance without over-loading your legs.

PS: don’t forget to grab your back pain kit

 

Fix glute medius & piriformis weakness – a 5 minute resistance band workout

Exercises

  1. Side squats – Left/Right: 8 – 10 reps
  2. Start Plank – Out and in: Amrap*
  3. Bridge: 8 – 10 reps
  4. leg raise rotations – Left/Right: 8-10 reps

*As many reps as possible, without sacrificing proper form.

That’s it for today 🙂 I hope you give this short workout a go. I have a long week of packing (as I need to finish moving before the end of this month), so I’m definitely going to be sticking to shorter workouts, and lots of recovery time in the evenings.  I will be back on the blog next week with another 5 minutes low impact workout. If you like this style of video posts, let me know in the comment below!


For more workouts like these, and a program tailored for back pain, and piriformis syndrome, checkout the back pain bootcamp!

VIDEO! Fix glute medius and piriformis weakness with this 5 minute low impact hip strength workout. You can use a resistance band or no band at all and complete this workout anywhere. Movement helps restore mobility in the hips and reduce inflammation. The resistance band helps you maintain proper form and creates more resistance.  I hope you give this workout a try!
TOPICS: back pain, piriformis syndrome, low back pain, sciatica, hip pain, pelvic pain, fitness, short workouts, low impact, resistance band

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2 Comments

  • Reply
    Heather
    September 21, 2017 at 3:39 pm

    Great video! I can imagine this would “toughen” me up quickly! Safe to say the band can be found almost anywhere for purchase? I’ll look at amazon…Thanks for the visual…loving your videos! Be well.

    • Reply
      Coach Sofia
      September 21, 2017 at 6:52 pm

      Hi Heather 🙂
      Thank you very much! Yes it’s a great glute/core quick workout 🙂 The band is not “required” but it definitely adds a nice burn, and yes I got a pack of 5 of them from amazon for like 10 bucks 🙂 I believe you can find them at any store that sells fitness stuff! Thanks a lot for sharing your feedback, I’ll be making more of these 🙂

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