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Glutes Heel pivots

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Glutes Heel pivots

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for control, strength and endurance of the Gluteus Medius
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. The aim of this exercise is to build up how many reps and sets that you can do well.
  4. Lying on your side with your feet together and your knees and hips bent to 90 degrees.
  5. Slowly lift your top leg off the bottom one. Now the aim is to keep the heel of your upper leg in the same spot in the air so that you pivot around it. Next lift your knee up towards the ceiling without rolling back with your body.
  6. Now lower the knee down as far as you can maintaining the same heel placement in the air.
  7. Perform 3-5 sets of however many that you can do with good technique
  8. Rests need to be at least 3 minutes between sets if you can only do between 6-10 reps to fatigue and no more than 30 seconds if you can do between 20-25 reps to fatigue.
  9. You should aim to do this routine 2 to 3 times per week.

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  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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