When we squat, the gluteal muscles in the hips, especially the gluteus maximus and gluteus medius, work together to stabilize and mobilize the hips, as well as to support balance and the lower body.
And if gluteus medius Jennifer Aniston’s fitness coach says her knees may cave in when she squats because her muscles (the small muscles on the side of her hips below the pectoralis major) are weak. dani coleman.
Coleman, Vice President of Education and Senior Trainer pivotsays Fit & Well “The gluteus medius is a key but often overlooked muscle for hip stability, posture and injury prevention.
“Strengthening supports everything from everyday movement to long-term joint health, and is a core focus of the Pvolve method.”
Here, she suggests three gluteus medius moves you can try at home today.
1. Lie on your side and raise your legs
set: 2-3 manager: 15-20 on each side
method:
- Lie on your left side with one leg over the other, keeping your body in a straight line, your left arm on the floor, and your head on the top of your arm.
- Lift your right leg just above hip height. This is the starting position.
- Raise your right leg as much as your mobility allows.
- Use the controls to lower it from the start.
- Do all reps on the left side, then switch sides.
“Side leg raises are one of my favorite exercises for working the gluteus medius,” says Coleman. Because it is performed on the floor, the exercise is easier to execute and is more targeted and effective. This exercise improves hip stability and range of motion, which can improve everyday functional movements like walking.
“You can complete this movement using your own body weight, or add a resistance band like this: Pvolve light ankle bandTo challenge the lower body and improve strength.”
Form Tips: “To avoid compensating through the lower back, stack your hips, engage your core, and use a cushioned mat to help support your lower body,” says Coleman.
2. One leg balance
set: 2-3 manager: 10 on each side
method:
- Stand with your weight on your right foot and lift your left foot forward, keeping your left leg straight. Place your hands on your hips or out to the sides for balance.
- Bend your right knee and push your butt back until your left heel touches the floor.
- Push through your right foot to stand back up, straightening your right knee and hip.
- Do all reps on one side, then switch sides.
“One-leg balance challenges your glutes by forcing them to contract to help stabilize your pelvis and keep your hips level,” says Coleman. “This movement also mimics movement patterns such as running, walking, and climbing stairs.
“One leg balance can be an amazing tool to improve balance, correct muscle imbalances, improve posture and strengthen the often overlooked stabilizing muscles.
Form Tips: “If you’re new to balance, feel free to grab a stable surface so you can focus on your form,” says Coleman. “As you progress, you can remove the stable surface and rely solely on your body weight. You can continue to use your core to support your lower back.”
3. Side Plank with Leg Lift
set: 2-3 hour: 15-30 seconds per side
- Lie on your left side with your torso resting on your left forearm, your left elbow under your shoulder, and one leg over the other.
- Brace your core and lift your hips so your body is in a straight line from head to feet and lift your right leg up to hip height.
- Maintain this position and raise your right leg as much as your mobility allows, then lower it to hip level.
- Continue for an hour, then repeat on the other side.
“This dynamic movement challenges your core, strengthens your gluteus medius, and light ankle weight “in your legs,” says Coleman. You can also modify the exercise by holding the side plank under your knees instead of lowering your feet.
“When you complete this exercise, you will feel your outer glutes strengthening, which can help prevent back, hip and knee injuries.”
Form Tips: “Keep your spine long, your neck long, and your core contracted,” says Coleman.
pivot
1.5 pound ankle weight
