The exercises you may rely on to work your glutes – squats, dead lifts, lunges – target the big part of your buttocks known as gluteus maximus. But that regime neglects the gluteus medius, the smaller muscle that runs along the side of your rear and keeps your pelvis steady when you run. A weak or inactive medius can cause instability down your leg.
Do three sets of 10 reps on each side strength routine Resting heart rate.
How to activate your gluteus medius muscles:
Single-leg squat
Mitch Mandel
Standing on your right leg, sit back into your hips as far as possible while maintaining balance. Keep your right knee in line with your toes. Drive back up to standing. This dumbbell workout builds lower body strength.
Banded bridge
Lie on your back with a resistance band around your legs (just above your knees). Push your knees out and raise your hips. Lower back down, maintaining outward tension on the band. Perform three sets of 10-20 reps.
Hip hike on step
Stand with your right leg on a step. Lower your left foot so that your right hip drops and pushes out to the side. Drive up by pushing through your right hip until your left foot is above the step. This dumbbell workout builds lower body strength.
Wall hip abduction
Lie on your side, back against a wall. Flex your top foot and lift your leg as high as you can, keeping your heel against the wall. Do it with a towel under your foot, so it glides. How often should I strength train.
How to strengthen your gluteus medius muscles:
Reverse crossover lunge
Stand on a smooth surface with a small towel under your left foot. Keeping your weight on your right leg, slide your left foot behind and around your right leg until you end in a lunge. Push through your right hip to return to the starting position. exercises that strengthen your hips.
Reverse step-ups
Place your left foot on a step behind you and sit back into your hips so the left foot is flat and your right heel touches the floor. Press into your left foot to stand up and off the step. Runners World, Part of the Hearst UK Wellbeing Network.
Banded walk
With a band around your ankles, stand with legs hip-width apart. Bend your knees a little and step one foot to the side. Follow with the other foot so your legs are again hip-width apart. Resting heart rate.
