Among the exercises, the purpose of the exercises is different. Some exercises train the gluteal muscles, and some exercises train the chest muscles. There are many exercises for how to exercise the gluteus medius and gluteus minimus. I believe someone still knows how to exercise the gluteus medius and gluteus minimus. So, what’s the best way to train your gluteus medius and gluteus minimus? Let’s find out together below.
How to exercise gluteus medius
1. Standing straight leg side raise
Bear the weight on the tensioner on the ankle, hold the fixed object on the opposite side and stand sideways in the direction of the stress point, use the supporting leg to exert force and grasp the ground with the foot to maintain body stability; the training leg is started in front of the supporting leg, and the gluteus medius muscle exerts force to pull the tensioner sideways to The angle between the training leg and the supporting leg is about 30 degrees, pause for about 1 second, fully observe the peak contraction of the gluteus medius muscle, and feel the muscle contraction state from the leg, and then slowly return to the yielding state.
2. Standing leg abduction
Fix the rope in a lower position, fix one end of the elastic rope on the ankle joint of your left leg, face the elastic rope sideways, stand on one leg with your right leg, support the chair or wall with your right hand to maintain balance, straighten your left leg and abduct it according to Personal ability determines the height of abduction and inhalation to restore. Practice by changing legs.
3. Side lying with straight legs and side raise
Lie on your side, use hip joint abduction to slowly straighten your right leg and raise the leg to the limit, hold for a moment, restore, and repeat the above actions. Switch to your left leg and repeat the above actions. Lie on your right side with your head on your right arm; keep your body straight and your lower leg straight.
How to exercise gluteus minimus
1. L-shaped leg raise
Lie face to the right side. Stretch your legs forward to form an L shape with your body (or as close as possible). Put your right arm under your head, stack your legs, and bend your instep naturally. Place your left hand on the ground to assist with balance. Gently lift your left leg up to a comfortable height, and then lower your leg back to its original position. Do 15 to 20 reps, then switch to the other side. Repeat the entire set of movements for 2 sets.
2. Balance bridge
Lie on your back with your face up, knees bent, and your feet on an unstable object, such as a rubber ball, a small pillow, or a rolled towel (8 to 15 cm high). Straighten your left leg, contract your gluteal muscles, lift your hips, and then lower your hips back to the ground. Do 12 to 15 reps, then switch sides. Repeat the entire set of movements for 2 sets.
3. Knee lift/leg press
Stand with your legs shoulder-width apart and place your hands by your sides. Relax your right knee and lift your left knee toward your chest until your thigh is parallel to the floor.
Step your left leg backward into a lunge. Press down and contract your glutes at the same time. Keep your right knee aligned with your right ankle (i.e. your right knee should not go past your toes). Hold and count for 1 second, then stand up and raise your left leg again to a position parallel to the floor. Do 15 to 20 times, then switch to your right leg. If you want to increase the amount of exercise, you can lift 2 dumbbells. Repeat the entire set of movements for 2 sets.
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