Glute Medius Challenge

Описание: Quick! Stop scrolling, and take a moment to hop down on the floor and join me right now for a glute medius challenge! If you’re like me and did ALL your mom’s Jane Fonda workout videos growing up, you may recognize this exercise.

Side-lying leg lifts aren’t my favorite go-to exercise for the glute medius, but they can be great for giving us lots of information about what’s happening at your pelvis. (This is why it’s also a popular test with the PRI).

Exercise performance notes:

🔹Keep your rib cage lifted. Do not let your ribs sink toward the floor or flare forward during the challenge.
🔹Turn your top foot down a little. This will keep your TFL from trying to do all the work.
🔹Reach through your top heel to get the glute max to really fire and prevent you from using your QL to lift your leg.
🔹As you lift your top leg, you should feel your glute medius really kick in.
🔹Stay stacked over your hips, and do not let your pelvis roll open as you lift.
🔹Don’t forget a towel roll for your head to help get your shoulder underneath you.

Are your adductors guarding? Can you keep that great core connection, or do you compensate to lift your leg? Do you feel your glutes, or is it all hip flexors and QL?

Did you find your glute med with no problem?

Next challenge: Pay attention to how you eccentrically lower your leg. Are you able to keep your pelvis and rib cage stable? Do you turn your leg or let it shift forward? Are you able to lower it straight down?

Working on the eccentric can help with lateral hip stiffness, which can limit the ability to find our adductors.

Let me know what you think! Did you find your glute medius muscles just now when you tried it? Tell me below how it went. 👇