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How To Strengthen Your Glute Med

One of the Best Glute Med Strengthening Exercises Around!

Thanks for stopping by! We hope it's helpful. For those that need more guidance, we've created a step by step online program to finally cure your shoulder pain! Use your promo code MOVE10 for $10 off your first program!

For anyone with knee, or hip pain, this one is a MUST. We know it may not be the “coolest” exercises, but it’s important. It all starts with a solid foundation at the hips! Everyone loves doing their squats, but we always forget about these deeper muscles that sit underneath our larger glute max muscles. This is why the side lying glute raise can do wonders for your hips. Everything we do as humans in our day to day lives involves our legs moving directly in front, or behind our bodies. That means we can lose the rotational control of the hip and knee. Here is exactly how to complete the side lying leg raise for glute strength.

 

Exercise
Start lying directly on your side. WIth your bottom knee bent and your top leg straight, raise your ankle up towards the sky. Make sure your leg is extended behind your trunk and not in front of you. Slowly raise your leg to the top and then return back to the start position. Rinse and repeat.

Time
Complete 6-8 reps per set for a total of 3 sets.

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Video Transcript

Some people prefer to read and we’ve got you covered!

So, our next exercise is called the Side Lying Glute Straight Leg Raise. What we’re trying to do is activate the glute in the back of the hip. The big thing of this people do wrong, is that they bring their leg too far forwards and don’t quite activate that glute. So, what I want you to do is lay on your side, nice and comfortably, your bottom leg bent, something to support your head nice and comfortably so your neck is relaxed, nice and supported. Hand down to balance. Top leg’s gonna push back behind you. It’s key to put 10 degrees behind you as you do this foot nice and neutral. I don’t this rolled back. I want this rolled nice and tall. From here, you’re gonna push that foot back, raise up towards the sky, up, up, up. Feel that back in the glute, and slowly come back down.

Again, we’re gonna go five seconds up, five seconds down. So, here hold up one, two, three, four, five. Hold for a beat, slowly come down. One, two, three, four five, and back down. Up, one, two, three, four, five. Hold the top, down one, two, three, four, five. Nice and engaged in the back of the glute and the hip. Again, not roll back, not roll forwards, nice and comfortable. And that’s it. See you in the next video guys.

Hey guys, thanks a lot for watching all the way to the end. Means a lot. We’ve actually created some online programs just for you guys tackling different conditions of the knee, the shoulder, the elbow, and the foot, other common issues. You can check them out at PhysioTeady.com and use our promo code Move10 to get $10 off your first program. Hope it helps. Thanks a lot, and we’ll see you in the next video.

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