Glutes Knee pivots

This is an instructional video to correctly demonstrate Glutes Knee 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 knee of your upper leg in the same spot in the air so that you pivot around it. Next lift your foot up towards the ceiling.
  6. Now lower the foot down as far as you can maintaining the same knee 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.

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!


By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.


Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).