Functional glute exercises: These exercises are the final stage of your rehabilitation programme.

1) single leg bridges: lay on your back with knees bent. Lift butocks and low back. Hold this position and straighten one knee keeping knees touching, or parallel. Lower buttocks to lightly touch the floor and lift Ensure pelvis remains level and back long throughout. Perform 15 reps 2) hip rotation with small knee bend: this is a combination of 2 exercises performed in the earlier programme. Stand on one leg with knee slightly bent. Bend knee and simultaneously rotate trunk away from the knee. Ensure back is vertical and moves together with your pelvis. Knee remains in line with your foot. Perform 15 reps 3) Single leg romanian deadlift: Stand on one leg with knee slightly bent. Back remains straight trunk moves forward until you feel pull on posterior thigh or you cannot maintain correct back position. Return to standing upright.

As trunk moves forward buttocks will move back You can practice standing on both legs before progressing to one leg. Perform 15 reps Lunges: stand feet hip width apart. Step backwards with one leg and bend both knees. Simultaneously lower trunk so hands touch the floor. Using front thigh drive back to start position. ensure back remains straight. Repeat 15 reps 5) static lunges with tubing resisting hip abduction: Stand in lunge position with tubing tied around front knee and anchored to a fixed point. The tubing should be pulling your knee inwards so your glutes are working to resist this. Bend both knees and return to start position. Ensure back is straight. Front knee is not pulled in and does not move in advance of the toes This completes our series of glute exercises from early stage rehabilitation to advanced integrated functional exercises. Integrate these exercises in your programme to maintain a healthy low back and pelvis.