• Strengthening your glute muscles helps support your knees and reduce pain
• It also creates good alignment in your hips, knees and ankles which reduces pain and likelihood of those joints getting injuries

• Glutes (your bum)
• Abductor muscles (outside of your legs)
• Adductor muscles (inside of your legs)

You might want a chair, wall or similar for this movement

Step 1

Facing it, hold onto your chair, wall or similar to balance you and keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

With your weight in your heels, squeeze your glutes (your bum) and lift your leg to the side to a height where it feels like your muscles are working to hold your leg up

Step 4

Pause for 2 seconds before lowering your leg back to your start position and repeat 10-15 times

Step 5

Repeat on your other leg

Step 1

Hold onto your chair, wall or similar at your side and keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

With your weight in your heels, squeeze your glutes (your bum) and lift one leg behind you

Step 4

Lower your leg, moving through your start position and lift your leg directly behind you to a height where it feels like your muscles are working to hold your leg up

Step 5

Pause for 2 seconds before lowering your leg back to your start position

Step 6

Repeat 10-15 times & repeat on your other leg