Strengthen Gluteus Medius
When it comes time to strengthen gluteus medius there are numerous options.
Gluteus medius is an internal and external rotator and it also helps to stabilize the pelvis.
It tends towards weakness due to poor posture and tight overlying muscles.
There are a lot of gluteus medius exercises. The clamshell is my all-time favorite but this bridge variation is pretty great as well.
One of the problems with strengthening muscles is that it is easy to perform the exercises incorrectly. This is because muscles other than the desired muscle are often recruited to fulfill complete an action.
The brain issues a directive transmitted by the nervous system and carried out by the muscles as they move the bones.
The problem with this is the brain doesn’t always control which muscle carries out the mission.
The strongest or most dominant muscle in an area will usually take up the challenge which is a breeding ground for imbalance.
When it comes to gluteus medius in the pose above, we want to stabilize the pelvis. If gluteus medius works correctly there will be no movement in the hips when the leg moves.
This is an essential action I am trying to teach in so many different parts of the body.
The hip should only move with the leg if and when we want it to. The same thing goes for the shoulder and arm.
Strengthen Gluteus Medius
- Lie on your back with the knees bent and the feet flat to the floor.
- Lift your hips gently into bridge pose maintaining a small arch in your lower back.
- Without shifting the pelvis or taking one hip higher than the other, straighten the right leg up towards the ceiling. The pelvis shouldn’t move.
- Do both sides and then return to bridge.
- You can do assorted variations raising the lifted leg to different levels.
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