Glute Medius Workouts?

jennahudson01

Hello! Any suggestions or tips for building the glute Medius muscle? I am currently trying to shape the sides of my hips, been doing regular abduction but barely see results, is there any other good workouts for this small muscle ?

jmt08c

If there is a cable machine in your gym with an ankle wrap then you could do side leg/ankle extensions. Adjust the height to the bottom, stand parallel to the beam and then raise your legs outwards, "abducting" it. Standing will activate more muscles than the machine.

jennahudson01

jmt08c wrote: »

If there is a cable machine in your gym with an ankle wrap then you could do side leg/ankle extensions. Adjust the height to the bottom, stand parallel to the beam and then raise your legs outwards, "abducting" it. Standing will activate more muscles than the machine.

I currently use the cables for kick backs, I go to planet fitness and there ankle straps suck but I will try next time

ltworide

Clams, single leg stance with knee hold against wall, 1 leg squats, band walks, hip hikes, bridges, single leg single arm deadlifts.

cafeaulait7

Fire hydrants, too, because it's a great angle. And moves done with your legs turned out like in ballet (so things like plie squats, kickbacks using turnout, etc). Don't force turnout far or you could hurt yourself. Be comfortable.

If the strap isn't good, you can also just try to get your leg higher and hold up there (like an arabesque or attitude) for each slow rep. Watch your low back with that (don't use it). Legs are pretty heavy, so holding them up high can build strength, unless it's already easy for you.

kdogni

Single leg glute bridges? Or maybe I've got it wrong.

jennahudson01

cafeaulait7 wrote: »

Fire hydrants, too, because it's a great angle. And moves done with your legs turned out like in ballet (so things like plie squats, kickbacks using turnout, etc). Don't force turnout far or you could hurt yourself. Be comfortable.

If the strap isn't good, you can also just try to get your leg higher and hold up there (like an arabesque or attitude) for each slow rep. Watch your low back with that (don't use it). Legs are pretty heavy, so holding them up high can build strength, unless it's already easy for you.

Thanks !! Very helpful

lyssa1210

Yoga!