Hey guys its JP and in this video we are going to talk about engaging the GLUTEUS MEDIUS,
which is one of the most important muscles in running as well great exercises I incorporate
for runners! Now... As I mentioned before, the gluteus medius, otherwise known as the
GLUTE MED plays an essential role as you run. Contrary to popular belief, some research
has shown that this muscle actually produces a higher peak force compared to the glute
max during longer distance runs. The glute med is responsible for helping STABILIZE the
hip in a single leg position, which is important considering that you are basically only on
ONE LEG at a time during RUNNING! However, it may important to ENGAGE these muscles properly.
If attempting to load these muscles with too ADVANCED exercises, this may lead to compensatory
strategies and you may comprise the benefits of the activity! Now, working on lower load
exercises for the area may also give the opportunity to work on coordinating its usage with other
muscles in a manner more specific to running! Since we got that covered, lets go over some
great exercises I use to engage the GLUTE MED and prepare for the demands of running!
The first exercise we will go over is the single leg bridge with straight leg raises.
This is a staple exercise I use to engage the muscle along with coordinating control
from muscles around Lumbopelvic-hip complex! Initially this may seem like a a glute max
exercise as that is what typically occurs when performing a bridge. However, this actually
becomes a good glute med exercise the moment one leg leaves the ground. When doing so,
this increases side to side and rotational demands as well. Now to keep the pelvis in
position, the glute med has to work and coordinate with other muscles in the area, which is similar
to the coordination of muscles that occurs as you run. Now, to do this one, you will
start in a bridge position. Then, you will straighten out one leg and hold it out for
10-30 seconds depending on the context of the athlete performing it. During this moment,
the glute med and muscles around the lumbopelvic hip complex are working. To make sure these
muscles are engaged, try not to let the pelvis drop. Then, you can repeat on the other side.
One other cue to keep in mind is to keep the thigh in line with the other leg. Bringing
it up like this, actually decreases work demands on the hip and therefore you wont get as much
benefit from the exercise. Initially, I try to get people to do this exercise 5x each
side at 30 sec holds.
Now, lets move on to the lateral step tap. This is a great entry level exercise that
engages the glute med in a standing position, which is a position more specific to running.
I typically have the person try to master this exercise before moving on to the side
step, but I will talk about that a little more another time. Anyway, , to do this one,
start in a standing position. You can incorporate a resistance band to challenge yourself, but
I'd recommend starting with no band to learn the movement. Now, try to keep your knee slightly
bent when you do the exercise. This engages more of the quads and is more similar to the
position you are in as you run, since you have a slight knee bend during the mid stance
portion of running, which is the moment where the glute med works a significant amount.
Also, you can have a slight bend forward at the waist. This kind of position decreases
usage of the tensor fasciae latae and increases engagement of the glute med, which is the
point of the exercise. Then, straighten out the knee and gently tap out as shown. As you
do this, try to keep the hips and shoulders level. This cue will keep you from leaning
to the side, which is a common compensatory strategy seen and help you engage the proper
muscles. Then, bring the foot back...and you can repeat it. Typically, I have people perform
around 10 taps on each side 3-4x and work from there based on their needs. Now, to change
the difficulty, you can simply change the position of the band...such as around the
thigh, ankle, and even foot. The lower the band is, the more challenging the exercise
is.
The last exercise I will go over in this video is the Farmer's March. This is a more dynamic
approach to engaging the area and coordinate muscles at upper and lower body. While it
may not seen like it, this exercise actually has great activity of the glute med and trunk.
This is because the moment you are one leg, the glute med has to work to keep the pelvis
stable and level, which is similar to what needs to occur with running. Anyway, to do
this one, you can hold weights on each side. These kettebells can easily be substituted
for any weighted object that can be carried safely like bags or backpacks filled with
items. Then, you are going to get into tall march position. As you do this, make sure
the shoulders and hips are level. As I mentioned before, this cue keeps you from leaning and
will make sure you are engaging those hips nicely. Then, as you land you keep it gentle
and soft. This will maximize coordination and control of the muscles on the leg that
was already on the ground and work on hip stability. Typically, I have people performing
this one initially 3x for 1 minute bouts...then incorporate more weight as needed.
And those are a few exercises that engage the gluteus medius, which I incorporate specifically
for runners. I hope you guys found this one interesting and were able to learn things
that you can apply to your own training program. Anyway, as always, THANK YOU FOR WATCHING!