![]() Mini-band quadruped fire hydrants (10-15 reps each leg). ![]() Mini-band diagonal walking (12 reps each leg).Then, go through the circuit 2 to 3 times, with no rest between exercises and a 60-second rest between circuits. Plus, I’ve included two bonus workout ideas.īefore getting started, make sure you run through a quick 5- to 10-minute dynamic warm-up ( get some great ideas here) to get your blood pumping.įor example, one template for workout design that you could use would be to pick 5 exercises of your choice from the list above, plus 5 cardio exercises to do in-between each exercise. Some of the best exercises for doing just that are below. Ideally, these will involve some sort of resistance to strengthen the medius. To really engage the gluteus medius, you have to focus on movements that abduct and stabilize the hips, outer thighs, and glutes. Just doing squats won’t cut it when it comes to strengthening this under-appreciated muscle. Plus, you’ll help your pelvis stay stabilized in its optimal position, so you don’t have to worry about getting injured during lower-body workouts or runs. When you begin to focus on training and strengthening the gluteus medius, you’ll notice improved stride and most likely a reduction in back and knee pain. On the right is the correct knee position.Įssentially, the gluteus medius isn’t strong enough to keep your pelvis from drooping inward.Īs you might imagine, this can create a whole host of problems such as iliotibial (IT) band syndrome, low back pain, and knee injuries to name a few. Pictured: On the left, the knees collapse inward at the bottom of squat. An example of this is noticing your knees collapsing in toward one another during squats. In turn, once the gluteus medius grows weaker, your hips begin to drop unnaturally, and to compensate your pelvis begins to internally rotate. This causes the gluteus medius to become under-used because you’re not putting any emphasis on extending or rotating. When you mainly do a lot of running or walking as your workouts, you’re moving forward in one plane of motion. In fact, it might be so weak it doesn’t even know how to do its job of stabilizing your hips.Īnd that’s a pretty big deal, because it’s the main muscle involved in stabilizing your hips, as well as rotating them both externally and internally. If you’re a runner or are new to workouts or glute exercises in general, your gluteus medius muscle is probably weak. It sits above the gluteus maximus and attaches to your hip joint, where it provides several important functions that go beyond just giving your bum a lift (although it’s great for that, too).
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |