Circuit Program: Training Your Hips - Glute Medius Circuit
By: Tyler Wallace, CES, PES
Published: 2008-06-20
Based on a muscle activation study performed at the NASM Research Institute at the University of North Carolina, the following exercises were shown to provide the greatest activation of the gluteus medius. The study looked at what were perceived to be the best exercises for the gluteus medius and the results showed that these four exercises provided the most recruitment. The gluteus medius is a major hip muscle that plays a huge role in stabilizing the lower extremity while on one leg and often times gets shut off by way of muscle imbalances. To help avoid knee pain, back pain, and to keep your hips and glutes in great shape, try performing this circuit as a part of your regular fitness routine.
| CIRCUIT | |||||
| Exercise | Sets | Reps | Tempo | Rest | Coaching Tip |
|
Side Lying Leg Raise
|
2 | 12 | Slow | 0 sec | Keep your quad tight throughout the movement and don’t lift your leg too high |
|
Single Leg Squat
|
2 | 12 | Slow | 0 sec | Keep your knee lined up between your foot and your hip for proper alignment |
|
Lateral Tube Walking
|
2 | 12 | Slow | 0 sec | Keep your toes pointing straight ahead and always keep tension on the band |
|
Hop with Stabilzation: Side
|
2 | 5 | Medium | 60 sec | Stick your landing and hold for 2-3 seconds before hopping |
Coaching Tips
- For best results, include a lower body stretching program prior to performing the gluteus medius circuit
Posted in Strength & Conditioning