![]() ![]() Keep your body straight by engaging your core muscles. Start in a plank position with the band placed around your knees. Starting from the same position as the previous exercise, this time kick one leg back and up towards the ceiling and hold it for a moment using your glute muscles. ![]() Stretch the band by lifting one foot up towards the ceiling as high as possible, contracting your glute muscles. Be sure to keep your back straight throughout the exercise. Start on all fours with the band looped around your feet. Keeping both legs straight, stretch the band by lifting your top leg as high as possible. Lie on your side with the band around your ankles, supporting your torso with one arm. Focus on contracting your lower back and glute muscles. Now lift your hips as high as possible, keeping your upper body relaxed. Keep the band taut by pushing out slightly with your knees. Place the band above your knees and lie face up with knees bent and arms by your side. Sink down into the position briefly and then raise your body and step back to feet parallel. Now raise your body slightly and with your right foot step forward and diagonally over to the left side. Start in a squat position with the band around your knees. Vary the difficulty by the length of your steps and height of your stance. Take a few steps to the right and then switch directions and repeat on the left side. With the band around your calves, stretch the band by stepping out with your right foot, then follow with the left. Keep your balance and try to keep your body in a straight line with the supporting leg. Shift your weight to one leg and then extend the other leg out to the side, stretching the band as far as possible. Stand straight with the band around your ankles. Focus on your gluteus medius muscles while doing the exercise. Keeping your feet together, stretch the band by opening your knees as wide apart as possible. Place the band just above your knees and lie on your side with your legs bent and your head resting on your arm. It’s good to do them all in the same workout session if possible, or you can pick and choose whichever ones you like best. But all the exercises, especially the hip abductions, clamshells and hip bridges, strongly activate the gluteus medius and focus on this muscle as either the primary or secondary mover. The gluteus medius cannot be exercised in pure isolation – with the movements in this workout you will always be bringing your other glute, hip and core muscles into play. But be warned – it’s not for everyone!īefore we get into all of the 12 exercises, check out this video from our YouTube channel which shows you 10 movements with some variations: If you already have strong glutes and are looking for something more powerful, the fabric covered glute band delivers extremely high resistance and is suitable for more advanced glute workouts. Glute bands are elastic loops which you can place around your legs and are ideal for doing exercises for gluteus medius as well as all other glute, hip and thigh muscles. But the good news is that these exercises are done most effectively with a simple elastic band. Gluteus medius exercises can be done in the gym using barbells or various machines. Having a weak gluteus medius can cause instability in your movements and, over time, result in knee problems like osteoarthritis and also lower back pain. It is also one of the key muscles that helps you keep your balance. It’s the main muscle involved in hip abduction – where your leg moves out to the side. The function of this muscle is to keep your hips level and stabilize your pelvis. The gluteus medius is a thick fan-shaped muscle that sits on the upper outside part of your buttocks and extends from the ilium to the proximal femur. Click here to see our full range of resistance bands.Subscribe to our Instagram and YouTube channels for more workout videos. We hope you enjoyed these exercise for gluteus medius.
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