Do you like a challenge? Here is all the info for our March Challenge

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March Pilates Challenge

Our SquareOne Clinical Exercise team know that you all love a challenge! So we have created a different challenge for each month.

You can do the exercises at home or in the clinic in your Clinical Exercise/Pilates Session.

The challenge for March is…….drum roll……. THE GLUTE CHALLENGE!

Click here to download the instructions and the exercises with the number of repetitions to complete each day.

Choose one of our 3 exercise options:

Option 1: Double Leg Glute Bridge (you can also make it more challenging by doing Single Leg Glute Bridges)

SETUP: Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.

MOVEMENT: Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.

TIP: Make sure you keep your trunk stiff throughout the exercise and your arms flat on the floor.

 

Option 2: Side Lying Leg Raise

SETUP: Begin lying on your side with your legs straight, keep them in line with your trunk.

MOVEMENT: Slowly lift your top leg up towards the ceiling keeping your hips still. Then lower it back to the starting position and repeat.

TIP: Make sure to keep your knee straight and your waist still during the exercise.

 

Option 3: Crab Walk

SETUP: Begin in a standing upright position with a resistance loop around your legs (either just above the knees or ankles). Squat, and have your arms out forward or on your hips.

MOVEMENT: Whilst maintaining the squat, step sideways with one foot and follow it with your other foot.

TIP: Make sure to keep the squat position and keep tension on the band the whole time by taking small steps.

 

Any questions please let us know, call us 99683424 or email info@squareonephysio.com.au

Check out all our Clinical Exercise Options at SquareOne. 

 

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