Lying on a firm surface, with your feet firmly on the floor, press down with your feet to raise your buttocks off the floor and then slowly return to the start position. Repeat this movement. Ensure that you are not straining your back.

How many how often?

Try doing 10 to 15 exercises at a time, in 2 or 3 sets, with a short rest in between.  You can repeat this again in the day.  If you find this helpful it can be done at intervals in the day depending on your pain and stiffness.

What is the benefit of this exercise?

To strengthen muscles around the hip and knees which are very important in walking and step climbing, squatting as well as bike riding. This exercise will also mobilise the hips to reduce stiffness.

What can I expect to happen?

You may feel mild tension and discomfort in your hip or knee, and some tiring of the buttock and thigh muscles. All of this is normal. After getting used to the exercise, you might find that it can be used to reduce pain, and that your walking feels easier.

Works best with?

Squats, clam shell, calf raises, inner range quadriceps exercises.