< u style='color: blue'>ButtDuring exercise, we often think that we are exercising a large muscle in the butt! But there is more than just one muscle in the buttocks! There is also the important gluteus medius muscle!
Gluteus medius
The gluteus medius is located deep inside the gluteus maximus. It originates from the lateral iliac crest and ends at the greater trochanter of the femur. It is a pennate muscle. .
The gluteus medius is mainly responsible for the abduction movement of our hips. At the same time, it plays an important role in stabilizing the pelvis!
The hip abductor and hip adductor muscles are a pair of antagonistic muscles. For many people, the hip abductor (gluteus medius) muscle strength is insufficient, while the hip adductor muscle group is Hyperactive! When their muscle strength is imbalanced, it will affect our joint alignment and lead to knee valgus!
Strengthen the gluteus medius: kneeling hip abduction
Movement teaching
Starting position: Lie on the mat in a kneeling position, support your upper body with your arms, and bend your elbows slightly; bend your lower limbs partially and support your body with both knees on the ground. Tighten the abdomen and lower waist and keep the core of the body stable and not swaying. Shoulders and hip bones should be in line.
Action process: Lift one leg to the outside (the angle of knee bend remains unchanged)
Lift it until it is almost parallel to the back Then hold it for a while and then slowly lower it, and then slowly return to the preparatory action. After completing the prescribed number of times on one side, switch to the other leg and continue.
Notes: p>
1. Always keep the trunk stable and avoid lower back compensation
2. Move slowly and carefully feel the feeling of hip contraction
3. The advanced version can be used To bear weight, tie sandbags to your feet or hold dumbbells between your knees!
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