Quick… stop scrolling, and take a moment to hop down on the floor. Have you taken some time recently to move your body in a new way? That’s one of the reasons I love these little movement challenges! I think it can be both fun and quite helpful to discover room for improvement simply by moving in a different way.
So, join me right now for a quick glute medius challenge! It’s only going to take a few minutes to complete. Side-lying leg lifts aren’t my favorite go-to exercise for the glute medius, but this can be a great way to check if you have this movement range available and that will tell us a lot about what’s happening at your pelvis. Are your adductors guarding? Are you able to get a full weight shift from side to side?
Now, if you’re like me and did ALL your mom’s Jane Fonda workout videos growing up, you may recognize this exercise. It’s also a popular test with the PRI.
We’ll put a lot of twists on Jane Fonda’s version, so stay tuned. If it didn’t burn then (and I’m totally dating myself), it’s going to burn a lot now! (fire emoji?)
Let me know what you think! Did you find your glute medius muscles just now when you tried it? Let me know below. 👇
Some important things to keep in mind:
-Keep your rib cage lifted. Do not let your ribs sink back toward the floor during the challenge. -Turn your top foot down a little. This will keep your TFL from wanting to do all the work.
-Reach through your top heel to get your glute max to really fire.
-As you lift your top leg, you should feel your glute medius really kick in.
-Stay stacked over your hips and do not let your pelvis roll open as your lift.
-Don’t forget a towel roll for your head to help get your shoulder underneath you.
To increase the challenge, see if you can give me 10 reps with good form. Let me know if you felt your glute medius like never before!
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES – Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
Comprehensive online program to help women correct pelvic floor issues, diastasis recti, and more
www.coreexercisesolutions.com
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