The Dirty Dogs exercise is a variation of the Donkey Kick exercise that focuses on strengthening the gluteus muscles. The main difference between the Donkey Kick and the Dirty Dog is that the Dirty Dog strength exercise is done by internal and external rotation of the hip which the Donkey Kick is flexion and extension of the hip. Be sure to do both exercises slowly and concentrate on contracting the gluteus muscles.

To do the “dirty dog” exercise, simply lift one leg out to the side. Focus on contracting and firing the gluteal muscles and also be sure to hold the leg at the top position for several seconds and continue to engage the gluteus muscles.

If you need help, check out the Youtube video below for an example of this IT Band exercise.

Related posts:

1. IT Band Strength Exercises – Donkey Kicks for Gluteal Muscle Strength
2. Best Strength Exercises For Iliotibial Band Syndrome – Clam Shell Exercises
3. Single Leg Pelvic Bridge – Another Iliotibial Band Strengthening Exercise

These exercises are four of the best Iliotibial Band Strength Exercises can help improve hip and core strength and reduce the pain of iliotibial band syndrome

Clam shell exercise for IT Band

The “clam shell” exercise strengthens the external rotators of the hips, which help stabilize the pelvic when standing or running. Using a stretch band or stretch cord for the clam shell exercise can increase the firing and activation of the gluteus muscles. Its important to do the clam shell exercise in a slow and controlled manner, focusing on activating the gluteus muscles. Many athletes try to do this hip exercise too quickly and don’t focus on the proper technique. When performing the clam shell exercise, try to use a three to four second count in each direction. if you are using a stretch or thera-band, be sure to hold the leg in the externally rotated position for several seconds before starting the downward (internal rotation) movement.

If you don’t have a stretch cord or stretch band, use a large towel wrapped loosely around the thighs (but tight enough that it provides resistance when you take the top leg into full external rotation)

Enjoy the video below of the Clam Shell exercise for helping with IT Band Syndrome.

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Follow along with our IT Band exercises and stretches or purchase our IT Band Secrets ebook for a comprehensive approach to fixing your IT band problems!

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