This one exercise is brilliant at preventing a whole list of conditions—pelvic or gluteal pain, low back pain, hip bursitis, a few type of knee pain and even plantar fasciitis. And you can strengthen it while you’re doing simple things like brushing your teeth, so doing this one exercise would take ZERO extra minutes out of your day.
0:00 Intro
0:18 Why strengthen the out glutes is so important
0:53 Exercise Option 1 (Easiest)
1:08 Exercise Option 2 (Moderate)
1:19 Exercise Option 3 (Hardest)
THE IMPORANCE OF GLUTEUS MEDIUS:
The Gluteus Medius muscle is notorious for becoming weak. It’s one of the main muscles (along with Glute Minimus and TFL) to keep your pelvis level, so if it’s not kept strong, it can affect many parts of the lower body.
Weakness outer glutes can lead to
• Sacroiliac or lumbosacral problems
• Gluteal tightness and soreness
• Hip Bursitis (Trochanteric Bursitis)
• Knee pain (Pes Anserine Brustitis, Patellofemoral PS, Quadriceps or Patellar Tendinopathy)
• Foot pain (Plantar Fasciitis)
HOW TO STRENGTHEN YOUR OUTER GLUTEAL MUSCLES WITH ONE REALLY SIMPLE EXERCISE A DAY:
Just stand on one leg for half the time as you brush your teeth, and the other leg for the other half.
Or stand on one leg in the morning, and one leg at night.
If it’s too easy, tilt your pelvis on different angles as you brush. Tilt forward, back, and to each side. Or move in a slow circular motion. Your aim is to feel the outer gluteal muscles working—a light fatigue, but not too much.
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To strengthen these important muscles more, watch this video:
Tight, Sore Glutes… but Glute Stretches Don’t Help? Do This… https://youtu.be/u2z72zNPbUA
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