Opening hours
Monday-Friday 7am-7pm
< Back to all blog articles
Top 3 Glute Med Exercises
By Physiotherapist, Vanessa Boon
TOP 3 GLUTEUS MEDIUS EXERCISES
CLAMSHELLS
This exercise, if done properly, targets your glute med and focuses on the activation of the muscle.
How to:
- Lay on your side with your legs stacked and your hips and knees bent 45 degrees.
- Rest your head on your arm and your other palm on the floor in front of your chest while lightly pressing your heels together.
- Keeping the light pressure in heels, lift the top knee while keeping your core engaged.
- Repeat this movement for 15-20 repetitions really focusing on the activation in your glutes.
CRAB WALKS
This exercise targets your glute med in weight bearing, lower limbs as well as your core! This is one of my favourite exercises.
How to:
- Place your loop band around your mid foot to start.
- Stand with feet shoulder width apart, hips, knees and ankle in one line (keeping this line throughout the movement).
- Hinge at your hips and sit your bum back until you feel a mid – strong contraction.
- Step one foot out to the side and step the other in the same direction while keeping tension in the band.
- Keep alternating steps side to side, repeat this 15-20 repetitions per side.
FIRE HYDRANTS
This exercise focuses on the concentric and eccentric control of your glute med, core and shoulders. This is one exercise that pretty much targets your entire body and works both glute meds at the same time.
How to:
- Start in a 4 point kneeling position with hands under shoulders and knees under hips, core engaged. Your knees should be at a 90 degree angle.
- While keeping your hips stable, squeeze your glutes and raise one knee out to the side aiming to get it parallel to the ground.
- Making sure you are not leaning away from the lifted leg, keep your core engaged.
- Repeat and aim to do 15-20 repetitions on each side.
Your glute med is one of 3 gluteal muscles. It is one of the main hip stabiliser muscles especially during single leg stance (e.g walking, running). This is a very important muscle to keep strong whether you play sports or not. Here is a video demonstration for how to do these 3 exercises.
For more information or if you would like a personalised program give us a call at 8599 9811 or book in here.
Related Articles
15
Jan
Jan
How to Clean and Dress Your Wounds
Introduction Our skin is the largest organ in our body and helps protect it from germs. Anything that breaks the skin is a wound because when the skin is broken, there’s a risk of infection. More often than not, wounds happen due to ...
11
Jan
Jan
How Sports Doctors and Physiotherapists work together
By Physiotherapist, Vanessa Boon Dr Masi is an avid runner, skier, mother-of-2 and wife. She is a trained sports, exercise and lifestyle physician who has a keen interest in helping women of all ages live a healthy and active lifestyle. &nb...
06
Jan
Jan
Step by Step Series: Romanian Deadlift
Introduction So now that you all know how to do a conventional deadlift, it’s time for the Romanian Deadlift! As we recall here is a bit of introduction information from my last blog: Romanian Deadlift (RDL) Starting position: ...