Among the exercise methods, each method has different uses. For example, some can train the gluteus medius muscles, and some can train the brachialis muscles. There are many exercise methods for how a person should exercise the gluteus medius. So what is the exercise method for the gluteus medius? I believe someone still knows what the movements are. So, what are the best exercises for the gluteus medius? Let’s find out together below.
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.
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.
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.
XWalking sideways
Adjust the elastic band to the X shape, bend your knees slightly, and step on the lower end of the elastic band with both feet. Grasp the top of the elastic band with both hands! Tighten your abdomen and lower waist and keep your core stable and not swaying. Use your hips to lift one leg and walk to the side (the angle of knee bend remains unchanged), move for 10-20 steps, then stop, and then move back in the opposite direction!
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