Glute Stabilizer Rehab (Advanced)
These are some more advanced options for stabilizing the gluteus medius muscle. The rep count can be a little lower on these based on the increased difficulty.
Aim for 5 to 10 reps per movement (or more if you are able to complete with quality form) with three sets of each per side.
- Standing leg abduction with leg internally rotated (with or without additional resistance band): 5-10 reps, 3 sets.
- On all fours straight leg abduction: 5-10 reps, 3 sets.
- Side lying internally rotated leg abduction: 5-10 reps, 3 sets.
This is a slightly more advanced version of the glute rehab video. You can use a wall to balance, then internally rotate at the hip. Point your toe towards the middle and you can flutter at the end, which will make it tougher. You should feel it in the glute and a bit down the leg. You can do 5-10 reps on each leg. The other option is similar to the fire hydrant but you are going to bring your leg out, make sure your hands are firmly planted on the ground and that your weight is between your hands. Do not lean away from the leg, stay right on top of your center of gravity and lift that up an inch. It’s pretty difficult keep your core braced you can either hold it for a few deep breaths or you can come up, and flutter for five to seven flutters. It is pretty tough, then you can repeat on each side of course. Another option if you want to make it a little more difficult is you can throw a band in the mix when you’re standing.
