We often think that when exercising buttocks, we just exercise a large muscle in the buttocks! But there is more than just one muscle in the buttocks! There is also the important gluteus medius muscle!
Gluteus medius
The gluteus medius is located deep inside the gluteus maximus. It originates from the lateral iliac crest and ends at the greater trochanter of the femur. It is a pennate muscle. .
The gluteus medius is mainly responsible for the abduction movement of our hips. At the same time, it plays an important role in stabilizing the pelvis!
The hip abductor and hip adductor muscles are a pair of antagonistic muscles. For many people, the hip abductor (gluteus medius) muscle strength is insufficient, while the hip adductor muscle group is Hyperactive! When their muscle strength is imbalanced, it will affect our joint alignment and lead to knee valgus!
Strengthen the gluteus medius: Clam pose:
This is A simple and effective action! Lie on your side! Abduct the hips and engage our gluteus medius! You can put elastic bands on your knees to add resistance!
Movement teaching
Starting position: Lie on your side on the mat with your knees bent, support your body with your arms and elbows slightly bent; tighten your abdomen and lower back Keep your waist and core stable and not swaying. Shoulders and hip bones should be in line.
Action process: Stabilize your trunk, use your hips to lift one leg to the outside (the angle of knee bend remains unchanged), and keep the soles of your feet in contact at all times! Feel the force coming from the side of your buttocks!
Do 3 sets of 15 times each, then switch sides!
Notes:
1. Fix the knees and abduct from the hips!
2. Move slowly and carefully feel the feeling of hip contraction
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