Gluteus Medius Strengthening for Sacro Iliac Joint Injuries: Drop Steps

With nice tall neutral spine posture, engage your core stability muscles below your belly button and keep them engaged the entire time.

Then side step onto the stepper with your left foot, with your hands on your hips. The opposite foot is dropped below the step to start.

Hike that right foot up and level with your left foot that’s on the stepper by pushing through the left heel and squeezing the left gluteus medius muscle. This contraction will cause your right hip to come up level with the left side and allow you to feel that good muscle burn in your left butt.

Let the right foot drop back down and the right hip to follow to return to the start position. Perform 10 repetitions, doing 3 sets daily.

This is a great way to activate and strengthen your pelvic and sacro iliac joint stabilizing muscles after you have injured it. If you experience any pain or have any problems doing this exercise then consult your local Physiotherapist before continuing.