Hey guys its JP and in this video, I will be going over ways to strengthen the gluteus
medius with MINIMAL EQUIPMENT! Due to gyms closing from current events, LIMITED equipment
may be available in your household. Therefore, I will be gearing this next series of exercise
videos to address this current situation!
This time we will be going over the GLUTEUS MEDIUS. This muscle tends to get overshadowed
by the gluteus maximus; however, this muscle may contribute more to running. Based on some
research that looked at muscle activity, you will notice that the glute med has a higher
peak force compared to the glute max. Now the question you may ask yourself is..."What
exactly does the gluteus medius do during running?" I actually mentioned this before
in a previous video, but lets briefly go over the role of this muscle here. This muscle
most notably acts to control side to side motion of the hips. By improving stability
around the area, this will OPTIMIZE force generated through the legs as you run.
Now that we briefly covered the role, lets go over some exercises that target the area
that require minimal equipment and can be easily incorporated at home!
The first exercise I will go over is the staggered side plank. Some people have difficulty starting
with the side plank, so this is a great precursor to it. Now, typically, people think of this
exercise as a core exercise, but again, taking a look at some research, it actually has some
pretty high gluteus medius activity. The problem about this exercise is that it is really easy
to compensate and cheat the movement; therefore, compromising the benefits that could be gained
from it. So, lets go over how to do this one. To initiate the movement, you would push down
against the ground with the back foot. This should really get the gluteus medius going,
which is the point. However, remember that the front foot is just for support. Try to
only use it to balance yourself and dont push down from it. Now, lets go over some positional
cues. Try keep the elbow stacked under the shoulder. This should help minimize discomfort
in the area. If it does bother you, you can try placing the elbow on a more elevated surface.
By doing so, this takes pressure of the shoulder, but challenges the hip musculature more. Another
cue is to try to keep the hands on the hips. Try not to flail it around during the exercise.
Also, try not to let the hips roll forward or backward. Keep it in line with the body.
This will help bias the lateral hip musculature, specifically the glute med. Once you get in
proper position, maintain alignment. Typically, I aim for someone to be able to perform this
exercise 4-5x at 30 second intervals. Once you master this, you can move on to the next
exercise.
The progression to the staggered side plank is the side plank itself. This variation challenges
the hip without help from the top leg, which further challenges the gluteus medius. Again,
the cues are similar to that of the previously exercise, so I'll just quickly go through
them again. To initiate the movement, drive the bottom leg into the ground. Then when
getting into position, keep the elbow stacked under the shoulder, keep the hand on the hips,
do not let the hips roll forward, and maintain that alignment. Again, the goal is to try
to maintain this for 30 seconds 4-5x and try to keep it relatively wobble free. Once you
master this, you can further progress this exercise.
The last variation I will go over for this specific exercise is the Side Plank with Leg
Raises. This is an advanced progression that really loads the glute med. Again, you will
go into a side plank, but this time there will be a little bit of a twist. Once you
are in position and are following the cues I mentioned previously for the side plank,
you will perform straight leg raises. When doing this, make sure the toes are facing
forward and don't let them roll back. This can be an extremely challenging position for
many people. Similar to the last variations, the goal is to continue doing this for 30
seconds 4-5x.
Now, typically, I only go over three exercises in the video, but the last three I went over
are just progressions of the side plank. This means that you will probably only be performing
one of those variations depending on your mastery of the side plank. I typically try
to have the athlete perform at least 2-3 exercises that bias the desired muscle; therefore, I
will go over 2 other exercises in this video that can be easily incorporated at home as
part of your workout.
The next exercise I will go over is the Suitcase March. This not only involves loading of the
glute med, but also coordination and balance of the muscles around the leg. You can carry
any weighted object, like a bag filled with groceries, suitcase filled with items, or
even a backpack filled with books. I'd recommend trying to incorporate enough weight where
it feels challenging, but can complete the activity without compensations. I typically
have the person perform this exercise 3-4x at 1 minute intervals. As you do this one,
engage the core and try to make sure to keep your shoulders and hips level and try not
to lean too much to one side. Also, as you lift the leg, try to get into a tall position
with your trunk fully upright and there is no bend in the knees. Then, as you land, try
to keep it gentle and soft. This will require more coordination and control from the lumbopelvic
region, specifically the muscles around the trunk as well as the gluteus medius. One final
cue to point out is to try to land flat footed. This works on becoming more aware of foot
placement and a drill to work on landing closer to the body, which may help the runner learn
how to prevent themselves from overstriding, which could lead to decreased efficiency as
you run.
The last exercise that I will go over that targets this muscle is the Single Leg Romanian
Deadlift. I just went over this exercise in my last video for the glute max, but this
is also a great exercise for the gluteus medius as well. Since I went over it recently, I'll
just briefly go over the cues here. When doing this, try to keep the trunk straight and keep
the shin perpendicular to the ground. Then, push back from the hips and lower yourself
down to around mid shin. Once in this position, try to keep the hips level and try not to
lean too much toward the stance leg. Then, push the foot into the ground and rise up.
And then, you can repeat the exercise.
And those are some exercises that target the gluteus medius that require minimal equipment,
so you can incorporate them at home. I hope you found this useful in trying to stay in
shape while the gyms are closed at this time. Also, I hope you guys continue to stay safe
and healthy. Anyway as always, THANK YOU FOR WATCHING!