Find your Glute Medius

Two weeks ago we had a side-lying glute medius challenge. (Be sure to check that out if you missed it! • Glute Medius Challenge ) This week I want you to find your glute medius in standing. I’ve been part of the exercise world for long enough to see the functional movement trend come in with full force (you should never do a biceps curl) and then go, at least to some degree (wait; sometimes we need bicep curls).
But I love different movements and thought processes because for the most part, they are born in ideas that have some purpose. The Bosu ball may never fully make the trend back in, LOL! But making exercise functional is a great trend that should stick around!
So, last week I shared a side-lying glute medius test with you which wasn’t all that functional, because we mostly need our lower body muscles when we are responding to demand through our feet. (Yes, I too can think of multiple exceptions, which is why I used “mostly”.)
Strengthening for strengthening’s sake can be good, but moving someone into a more functional pattern (like upright and on their feet) can sometimes be better.
Let’s take the glute medius challenge that you worked through last week and see if you can find those glute medius muscles in an upright position. This will carry over to squatting, stairs, walking, and running.
I use muscle intention in a squat or deadlift to help with overcoming specific over-recruitment and under-recruitment issues. Maybe someone has an adductor that likes to guard and holds a lot of tension. Then I might use this glute medius-focused squat to help get their adductor to let go. What if we’re dealing with a glute medius strain or tendonitis? Well, then I might do the exact opposite by recruiting more adductors. We can completely change an exercise by the intentional movement that we bring to it.
So, give this glute medius intention stance a try, and see if you can find those glute medius muscles. Let me know how it goes below! 👇
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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[@tonidelapena4992]

Fabulous.
I’m working with my 3rd pelvic floor therapist, dealing with urgency with incontinence. She told me to strengthen gluten Med and deep breathe. I have hypertonicity based on ultrasound. My abs are also super tight. The most urgency control I had was when I was in late pregnancy! I want so much to fix this .

[@wandervoegeli]

Fantastic, thank you ❤

[@CoreExerciseSolutions]

Thank you!

[@loriwilliamson5738]

Awesome demo and explanation! Amazing knowledge as always.

[@CoreExerciseSolutions]

Glad you liked it!

[@sonjaforrester9255]

I have at least one glute that is completely shut off from a knee that has no cartilage from years of long long distance running. And my other glute barely fires but I can at least st feel it.