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Got some exercises from my physio to sort out my glues. One involves a sweep out of a leg bent at the knee with a rubber band around the knees. He did this with me and fiddled about with my position until I could feel it in my bum muscle on the side opposite the leg that sweeps out.
Problem is that now I can't get back into that position and I'm feeling it mostly on my quads, which I was told to avoid.
Anyone got any advice on what I might be doing wrong, or got some handy links that may help me out?
Lay on your side bend your knees a wee bit - lift your knee while keeping your ankles together - a bit like a clam opening and closing. See if that works.
I have no idea what exercise you are describing, but that's what most folk will give as a glute exercise.