How To Perform The Left Sidelying Right Glute Max Exercise

This exercise is important for stabilizing the pelvis, improving external rotation & glute strength, and improving overall alignment as part of the pelvic restoration program. The Left Sidelying Right Glute Max exercise is copyright © Postural Restoration Institute® 2020

Level/Difficulty: Beginner to Advanced

Muscle Group(s): right glute, left abs/obliques

Equipment: wall, 3” bolster/foam roller, small resistance band loop (optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Slide right knee forward, raise right knee keeping it shifted forward, hold and breathe well

Before starting:

The breathing technique is very specific: inhale through the nose with the tongue on the roof of the mouth, exhale slowly through the mouth until abs engage, repeat.

1. Lie on your left side with your hips and knees bent at 60-90°

2. Place ankles on top of a 3-5” bolster/roller and place your feet firmly on a wall.

3. Place tubing around both thighs slightly above your knees.

4. Shift your right hip forward until you feel a slight stretch or pull in your left outside hip.

5. Keeping your toes on the wall, raise your right knee keeping it shifted forward. You should feel your right outside hip engage.

6. Hold position while you take 4-5 deep breaths in through your nose and out through your mouth. Relax and repeat 4 more times.