There are numerous options when it comes time to strengthen gluteus medius (with more coming in the next couple of days). One of the problems with all of the options is that it is easy to perform the exercises incorrectly because muscles other than gluteus medius are often recruited to fulfill a request from the brain to 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 and stabilizing the pelvis in the poses above (my son Reggie’s directorial debut. He clearly likes a tight frame), 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 and 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 you lower back.
- Without shifting the pelvis or taking one hip higher than the other, lift one knee into your chest and then if you can straighten the leg up towards the ceiling. The pelvis shouldn’t move.
- Do both side and then return to bridge for the second stage of the pose.
- In the second stage of the exercise extend the lower leg out keeping the thighs level as you go.