How to Strengthen the Glut Medius (VIDEO)
HOW TO STRENGTHEN THE GLUT MEDIUS (VIDEO)
Many runners and lower limb athletes ask me how to strengthen the glut medius muscle.
This is a terrific high level strength exercise that strengthens the side or lateral musculature of the body.
I call this exercise ‘side scissor kicks off the hands’.
Muscles specifically strengthened with this exercise are the gluteus medius and obliques. There are many other synergist muscles working to support the runner, or athlete, in this position.
This is a strength based exercise, that with more repetitions can also become an endurance based exercise. An example of a glut medius hip activation exercise is the wall push -shown HERE.
The 3 stages of developing hip muscle strength and stability (p247 You CAN Run Pain Free!)
The ‘side scissor kicks off the hands’ is a progression from bridging up off the elbow in the side plank position-see this exercise HERE.
HOW MANY REPETITIONS SHOULD I DO?
As this is an advanced exercise commencing with 3 x 6 good quality reps is ideal. The runner or athlete can then build to completing 3 x 12-20 reps. For high level endurance running, I believe that completing 1 set of 50 reps continuously is a great target to aim for.
Note: this exercise is not just for ‘runners’. This exercise can also be used for advanced hip rehabilitation, knee rehabilitation, and even advanced lower back conditioning and rehabilitation.
WHY IS THIS EXERCISE IMPORTANT?
This exercise when completed regularly will assist a runner in developing strength and endurance of the ‘pelvic girdle’ (or ‘core’) which will assist in injury prevention and faster more efficient running.
This exercise targets the glut medius muscle/tendon which in combination with the aduductor muscle group, serves to keep a runner upright when landing on a single leg. That is, every time a runner ‘bounces’ from one to the next the gluteus medius is working to stabilise the stance leg in tandem with the adductors.
Please leave any questions or comments below in the comments section.
PAIN-FREE. PERFORM. PROLONG
Brad Beer (APAM)
Physiotherapist, Author, Founder POGO Physio
