51
Gluteal Sets ( bottom squeezes)
Squeeze buttocks together as tightly as
possible. Hold for ______seconds.
Reps:
Sets:
Heel Slides (slide heel up and down)
Bend knee and pull heel towards buttocks.
Reps:
Sets:
Straight Leg Raise
Bend non-exercising knee, securing heel on
surface. Keep exercising leg as straight as
possible with kneecap and toes pointed up
and tighten muscles on top of thigh. Slowly
lift straight leg and hold for ______
seconds. Lower it slowly, keeping the
muscle tight.
Reps:
Sets:
