⚡️GLUTE STORK STAND⚡️

❓ Looking for an exercise that you can perform to help build up your glute (medius) strength without equipment?

⚡️ Here it is. A stork stand (Aka Captain Morgan)

📚 When the gluteus medius muscle is weak, it can lead to IT band syndrome, knee pain, hip bursitis, low back pain, shin splints, Achilles tendinopathy and plantar fasciosis.

💥This is great as a muscle activation and neural priming exercise that you can perform prior to your workout, run or as an exercise in your strength program.

🤓 How To Perform

1️⃣ Stand on 1 leg in an athletic stance (bum back, torso forward)
2️⃣ Actively push the inside knee into the wall and translate your torso towards the wall without touching your inside shoulder on the wall
3️⃣ The outside knee is slightly bent and positioned about a foot away from the wall

❌ What to Avoid

1️⃣ Resting your inside shoulder against the wall
2️⃣ Leaning towards the leg on the ground (You won’t feel the exercise working)
3️⃣ Rotating your whole body (You bony bumps on your pelvis should be pointing straight ahead)

⏩ Progressions

1️⃣ Move your outside leg further from the wall to get more glute activation
2️⃣ Add the dynamic component by performing a hip hinge!


💪Try to aim for 10-20 sec holds doing 2-3 reps on each side!

❓ Questions? Comments?

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🙏 Thanks for watching!

Educate. Empower. Exercise.
Aleks Physio
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