How to do it
Shoulder blades on the bench, chin tucked and eyes forward. Squeeze the glutes for a second at the top. ⚠️ The low back must not arch; the movement is the pelvis, not the spine.
Default dose
3 × 10
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Where it sits in a programme: Integrate
The fourth phase is integration: using the new pattern in whole, everyday movements — standing, bending, squatting, walking — so the correction does not stay on the exercise mat.
Which postural findings it is prescribed for
It appears in programmes the tool prescribes after a musculoskeletal assessment.
Take care
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Measurement study:
- Distefano LJ, Blackburn JT, Marshall SW, Padua DA. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-40.
EMG: gluteus medius and maximus activity across twelve common exercises — side-lying hip abduction (the most gluteus medius), the clamshell, the banded side-step, the single-limb squat and deadlift, and lunges. - Selkowitz DM, Beneck GJ, Powers CM. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? J Orthop Sports Phys Ther. 2013;43(2):54-64.
Fine-wire EMG: the clamshell and the bridge work the gluteals with the least tensor fascia latae.