What are your favorite Glute and Core exercises?

We often prescribe glute and core exercises in our clinical practices.  Yet year after year I see only 4-5 used by students and residents.  I'm a big fan of having a large exercise bank to choose from to make sure we keep things fresh and progressive as needed.  Here are just a few of my favorites.....

Glute Exercises:

• Clams, Side Plank clams, Sidelying Abduction
• Lunge/Split Squat with DB in opposite hand (core stability + contralateral glute strengthening)
• Bowler Squats (eccentric glute strength)
• Monster Walks (banded)
• Barbell Hip Thrusts/Bridge (thanks @gluteguy)
• Single leg bridges (often use this for runners for single leg glute strength)
• Standing Fire Hydrant (Tri-planar)
• Side lying Shuttle/Leg Press (gravity helps make this effective)

 
Core Exercises: 

• Front Plank, Front Plank with arm and/or leg movements (minimize rotation)
• Side Planks
• Cable Rotational Chops/Lifts
• Cable Walkouts progressing to Pallof Press
• Anti-Extension Core Rollouts (on stability ball)
• Stability ball Stirring the pot
• Dead Bugs adding arm/leg drives
• Bird dog

​- Dr. Brian Schwabe, PT, DPT, SCS, COMT, CSCS

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