How to Complete the Pacman Glute Drill
The Pacman Glute Drill is a banded side-lying exercise that activates the glutes and builds the hip stability that weakens from too much sitting.
How to Complete the Pacman Glute Drill
A Great Glute Exercise
Our glutes are powerful muscles that not only drive our legs out of the ice or track but also help stabilize our hips, low back, and knees. So many of us are weak in this area since we sit for so much of our day. Because of this, it is really important to strengthen our buns of steel! This is a great glute exercise, it's time to learn exactly how to perform the Pacman Glute Drill.
Exercise Lay on your side with a resistance band around your legs (just above the knee). Now, create a hinge at your hips and ankles and raise your knees towards the sky. Do not roll backward from your hips – it is important to stay vertical at the hips!
Time
Do this for 5-8 reps and 3 sets if tolerable. Remember, QUALITY OVER QUANTITY!
Mitch is a Toronto-based physiotherapist specializing in desk worker health, ergonomics, and manual therapy. Learn more about Mitch →