What is this exercise?
Great exercise for working your Gluteus Medius ( GMed/side glute)
This technique allows for a more stable movement with a greater focus on the GMed.
Commonly this exercise is done with the person lying on their side and lifting their leg up. This often causes unwanted muscle activation in the side of the leg. You can often achieve a better activation by sliding your leg up against a wall while lying on your side
Lie on your side with your body and leg pushed back against the wall. Lift your leg and slide your heel up and down on the wall with your foot pointing slightly downwards and maintaining pressure against the wall with your heel.
- Keep back against the wall
- Turn foot with foot pointing down to ground
- Lift leg as high as possible
Repetition goal: 20+ reps
I feel burn on the outside of my leg > keep leg and knee completely straight and foot pointing down towards the ground.
What muscle groups does this exercise use?
- Gluteus medius
- Gluteus minimus
- Tensor Fasciae Latae (TFL)
- Gluteus Medius strength
- Gluteus Minimis strength
- Pelvic control