The Glute Med... such an underrated muscle. . So there is a lot of talk out there about this special muscle, and yes it is special. What does it do? Well, in short, it assists in hip abduction (moving the leg away from the body) and external rotation (when the hip is flexed), and it plays a pivotal role in pelvic stability. . Most people really don't know they are weak. As runners, we tend to train in one plane of motion. It has finally caught on a little bit to add multi planar movements into training programs which helps immensely. So if you don't specifically train it, the glute med can get weak. It can also get weak from tight hip flexors. Regardless of the reason, we need to get it back! . So how do you know if you are weak? One of the best ways to tell is to have someone watch you do an overhead squat or just a squat. Weak hips show up if ur knees go in. Another way to tell is to check out some of your running photos. Have you seen one where the hip drops on the opposite side of the leg you're standing on? Weak hips can also show up in flat feet. . If you don't think you are weak, it's still a great idea to add targeted glute med exercises to ur training. Bonus? A lot of them can be done anywhere, without any equipment. . There are so many great exercises for this. I picked 3 versions of fire hydrant for this post. I'm sure you have seen these before. I will add more of my favs in future posts. . 1. Standing banded: Advanced- please don't try this if you are just beginning. This is a progression. It combines balance, coordination, & strength. Good form is essential. . 2. Quadruped: Intermediate- be careful not to sway your back or move your body too much. Be cognizant of what you are doing. It should burn! Add a band to make it harder. . 3. Side lying: Beginner- don't rotate ur trunk. Upper body should be stable. If that is difficult, back up to a wall. Add weight to ur thigh to make it harder. . These ex should burn! Especially if done after ur workout. As always, questions welcomed! #roadrunnersports #physicaltherapy #physicaltherapist #rehab #glutes #runnergirl #physiogirl #workouttips #runningtips #prehab #injuryprevention #runbetter #homegym
