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Gluteus Medius Exercise for Lateral Hip Stability (Avoid these Mistakes)

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Gluteus medius exercises are important for runners to improve hip stability. In this video, I demonstrate a simple strengthening exercise for glute medius. This is such an important muscle for runners as weakness here and poor hip stability can result in injuries such as ITB syndrome, piriformis syndrome, and lower back pain.
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MORE GLUTE EXERCISES: • Hip Circles Running Wa...
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Watch the video demonstration to avoid common mistakes made by runners when performing this hip hitch exercise. With the right cues, this glute medius exercise will help you develop hip stability and general glute strength as a runner.
When you're trying to strengthen your glutes, weight-bearing exercises like this hip hitch are an important glute medius workout, as they more closely mimic the demands of running (balancing on one leg), than more simple gluteus medius exercises like a side-lying leg raise, for example, which you can see here: • Side Lying Straight Le...
That said, if you're struggling with glute medius activation, you should spend time working on more simple exercises like leg raises, as the ability to engage your glutes will determine how effectively you can perform this more advanced glute medius exercise.
You might also be interested in knowing that the adductor (inner thigh) muscles can have an inhibitory effect on gluteus medius. If you are particularly tight through your adductors, you may find that glute meduis begins to suffer from reciprocal inhibition. Simply put, if your adductors are overly tight, your glute medius muscles will struggle to engage. In such cases, more adductor mobility work is required. You could try this drill: • Adductor Stretch for R...
Good luck!
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TWITTER: / kineticrev
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
FREE 30 DAY CHALLENGE: www.kinetic-re...
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Опубликовано:

21 авг 2024

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Комментарии : 29

@johngardner1898 5 лет назад

Another Ace analysis from James Dunne. This looks so simple, but it's actually a very powerful exercise for all runners, addressing the glute medius. Weaknesses in the gm manifests itself in the later stages of my longer races. And perhaps even more important, it addresses occasional IT band problems. The key here is how James helps us isolate the hip vs. compensating with the lower back. Thanks James.

@jamesm.9285 2 года назад

So much value, nice and short, and instantly actionable. So many people could still benefit from this video (it needs more views)!

@cindyscott8470 2 года назад

Fantastic video, shows the QL big mistake well. Thank you!

@akernaghan Год назад

Great video, thank you! It’s really working for me. I know when I’m hitting the right muscle because it quickly ends up fatiguing

@kargs5krun 9 лет назад

Much better. Well done James. "good show!" The angles and the explanation here make all the diff as I've been doing it/them, both ways (right & wrong). Many Tks!

@JamesDunne 9 лет назад

Thanks al karg :D Glad you found it helpful! Keep the questions coming as it gives me inspiration for what to film!

@BRIANATHOMPSON-vd5nh Год назад

Excellent video! I appreciate you!

@nomdeplume8827 8 лет назад

Brilliant video James, I've been doing this wrong for ages! Thank you :-)

@narayaniensayulita Год назад

Thank you. Super clear explanation

@rclem9283 6 лет назад

Great explanation. i have sent this on to a client for reference, thanks!

@lornabradley9519 9 лет назад

Great explanation of an exercise I do all the time - and now I know I've been doing it wrong at times by engaging my lower back too much. Thanks! A question on another topic since you requested a few. I have a chronic problem with bruising the end of my second toe on my right foot. The fusion of a joint that leads to the big toe makes this second toe work overtime, especially the joint in the ball of the foot. I regularly use a mole skin bumper over the end of that toe secured with cloth tape, but every now and then I still get a bruise and/or black nail. I assume that toe is popping up and hitting the top rather than end of the shoe. My shoes have plenty of room in the toe box. Any suggestions? I'm moving up from half to full marathon and have not been able to solve this mechanical issue with my foot.

@elizabethb.6927 2 года назад

Very important!!

@mulasturies 4 года назад

very helpful video! until now I have been doing the exercise incorrectly, trying to Focus in strengthen the opposite leg which I leave falling down. thank uu

@user-qj6ew1dq6m 5 лет назад

thank you😊

@elindieme6799 3 года назад

Hello James. I am wondering what you may know about inhibited muscles in the calves and thighs? I did an intensive work-out in June 2019 after not really working out for over a year. I obviously really pushed myself and did the workout steadily for two weeks. Usually after a workout for me, it takes a few days for my muscles to come back to their original state and not feel achy or sore anymore. But this time, it didn't happen for me in my legs! My legs since then, have felt achy, tight, heavy, especially sore on the outer sides of the calves and the shins and thighs. I've done every possible treatment and supplement possible, and I've narrowed it down thinking it may be muscle inhibition with my acupuncturist. We believe that the muscles in my glutes and thighs and calves just aren't firing. There is also a factor of muscle weakness because I haven't been able to do any form of workout since this injury almost a year and a half ago. I was wondering if you think me trying this workout would potentially help my legs, or are there workouts like this designed specifically for inhibited leg muscles? I would love to hear your thoughts. Thank you for taking the time to read my long comment, I appreciate your videos very much.

@SunilKumar-eg2pc 8 лет назад

Hello James Dunne, this exercise results in building or reducing glutes?

@ellew486 Год назад

Hi James, I've been told by my physio that although my glutes on my right side are strong (I have done soooo many strengthening exercises for these over recent years), my right-side glutes are not engaging properly when I run. I am suffering overuse pain in adductors, ITB (knee and foot issues), LEFT side lower back pain. She advised me to lie on my back and suck my right hip up into the socket whilst engaging my core. This is working well in establishing the mind-muscle link and my many issues are starting to ease. Will doing hip hitches help me too? And, if so, which leg do i stand on in order to keep training my right-side glute activiation?

@sailingaway132 9 лет назад

I am loving these videos James. As a person with glut med "apathy" i have been building glut med awareness and engagement through all of your viddo exercises. Keep them coming .....please

@JamesDunne 9 лет назад

sailing away Thanks! Lots more videos on the to-do list :D

@financialmarketstraining466 9 лет назад

James - having been diagnosed with 'lazy' glutes, I have spent a lot of time working on strengthening them. Despite this it seems that they are not being recruited during running. Any thoughts would be welcome.

@hadhad129 5 лет назад

Even this is impossible for my.left side right side pretty easy. Any easier variation for.my left

@nimeshchowdary809 8 лет назад

Hello james... Ihave a pelvic tilt due to weakness in glutes and medius can u sujjest me good exercises

@jamesoconnell30 9 лет назад

Hi James, I hope you can help me. I have always had shin splints/severe pain in the other side of my shins (especially the left). I've had physios, biomechanical assessments for shoes... everything. I've done shin strengthening exercises, hip abductors, also to no avail. I run like I am on a tightrope, and my knees are constantly together. I've read and watched all you have said about stride width, ITB and glut med weaknesses. I've just started doing this exercise and am having some problems. Firstly, is anyone able to balance with one foot on a step and their hips neutral? I can only do it if I move my entire pelvis towards the step side. When I'm working with my left leg on the step, I get a slight burning sensation in my left outer shin (the bad one). I'm wondering if this is because I can't balance enough, even gently touching the wall with my hands, and I'm using my shin muscle to hold on to the ground. No idea! I'm at my wits end. Can't afford more assessments and just want to be able to run and exercise without shin pain.

@jamesoconnell30 9 лет назад

+Jm OC As in, can you actually balance on one leg without shifting your centre of balance over to the outer side of the balancing leg? When doing this exercise I can't actually contract my glutes at all. Only my outer thigh.

@JamesDunne 9 лет назад

+Jm OC Hi thanks for taking the time to comment. There's always going to be a degree of postural sway, brining your centre of mass over your standing foot. This is different to the lateral 'drop' we see when glute med fail to stabilise the hip (as per the video). It sounds like the biggest problem for you is that you're unable to activate your gluteal muscles, even consciously, resulting in them not providing stability around the lumbro-pelvic-hip region. The usual result in this case is that the muscles of the lower leg have to work much harder to provide stability from foot/ankle upwards, rather than sharing the stability demands between hip and foot/ankle. I'll make a video to better describe this! Regarding this exercise, for you, it sounds like you need to regress the glute work back to some non-weight bearing activation work (see this example: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-1knmZ6wFupc.html). Some people would regard this as non-functional and dismiss such non-weightbearing exercises... but for the likes of yourself, I usually see this as a vital step to build the capacity to 'switch on' the correct muscles... learning to engage your glutes in an isolated movement, before we try to be any more 'functional'. I hope this helps. Best of luck!