Pilates exercises for Gluteus Medius: side kicks & side planks
The gluteus medius is a critical component of the body's core (or centre).
Exercise list in this video:-
Up and down kick with footstool in hand
front and back kick alternating footstool
Up and down kick with fists between knees
Bent knee side plank with sidekicks
Picture: The gluteus Medius attaches from the side of the hip to the top of the thigh bone. In single-legged stance and during weight-shift it’s an extremely important muscle for stabilising the pelvis and preventing twists and wobbles at the knee.
How the Gluteus Medius affects your movement and posture
The gluteus medius is a critical component of the body's core (or centre). When the gluteus medius is weak, the same side knee collapses across the body's midline and the opposite hip sags - all of which makes for a soggy, as opposed to high bounce running action and a crumpled posture.
Physiotherapy problems
Physiotherapists list the following problems that can be remedied by strengthening the gluteus medius* (and other core muscles, including the abdominals, lower and mid back muscles):
Gluteal tendinopathy/greater trochanteric Bursitis
Patellofemoral pain
IT band friction
Achilles tendinopathy
Shin splints (or medial tibial stress syndrome)
Various forms of lower back pain
(*Often, you need to stretch and massage as well)
Modifications and grades that suit every person and situation
Pilates exercises for gluteus medius: sidekicks and side planks can be modified for individual needs, and when we tweak them to improve posture and dynamic stability at the same time, they quickly improve your standing, walking, running, and even your sitting!