Strengthening the Glut Medius

2 Essential, Basic Glut Medius Exercises

Both exercises shown below are designed for strengthening the glut medius.  As was discussed in the previous blog post, this muscle is incredibly important for stabilizing the hips.  These exercises are very basic; there are several other higher level exercises to continue strengthening the glut medius and other lower extremity muscle groups.  Schedule an appointment with us and we can teach you numerous exercises that can be done at home or in the gym to improve your ability to move and function at your desired activity level, not to mention eliminate or reduce any pain you may be experiencing.

  1. The Booty Blaster

This exercise consists of a combination of two movements.  The first is a glut bridge isometric hold.  The second is hip abduction, while holding this glut bridge.  This exercise is designed specifically to isolate the glut medius and strengthen it.  It is first performed without resistance, for higher repetitions.  Our standard of strength for progression to banded resistance, preferably a Theraband loop above the knees, is when 40 repetitions of hip abduction can be completed with minimal difficulty.  If you do not feel this in your gluts specifically, for example in your IT band or low back, then you must stop the exercise.

To perform the exercise, begin by lying on your back with both knees bent.  Keep your feet at about shoulder width apart and flat on the floor.  From this position tuck your tailbone, engage your abdominals, and press through your heels up into a bridge.  Staying elevated in the bridge, move your knees apart and back together, keeping your feet flat on the floor. Perform up to 40 repetitions without letting the hips drop back down.  As you lower back down, think about rolling down one vertebrae at a time.

Booty blaster starting position booty blaster bridge up Booty blaster no abduction booty blaster abduction

  1. Clams

There are several variations of this exercise, however the one that will be focused on is for specifically isolating the glut medius.  It is performed in a side-lying position.  Lie on your side with your body in a straight line and knees bent with your feet behind you.  This is a slight modification from the traditional clam that allows disengagement of the hip flexors from the exercise, isolating the glut medius for the movement.  This exercise also begins without a resistance band, but as strength increases a resistance band can be added above the knees.  With clams, we also use a standard of 40 repetitions before progressing to adding a resistance band.  This exercise targets the lateral rotation of the femur as well as abduction of the femur.  If you feel this in your IT band, you must stop.  You should only feel your glut on the active side working.

To perform this exercise, get into a side-lying position with your body in a straight line.  Bend your knees so that your feet are behind you.  Keeping your ankles together, squeeze the glut on the top side to open up the knees.  Slowly control both the upwards and downwards movement.  DO NOT let your hips rotate when you open the knees.  Keep them stacked on top of each other.  Perform up to 40 repetitions and then repeat on the other side.

Clam starting position

Starting position: body in a straight line

Clam ending position

End position: Feet together, knees apart

 

 

 

 

 

The information provided on this site is not intended as a substitute for advice from your physician or other health care professional, or any information contained on or in any product label or packaging. Please consult with a health care professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.

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