NOTE: Research Articles are informative and fun to read. However, they can have varied results so you must learn what works best for you.
TRAINING the GLUTEUS MEDIUS & MINIMUS
- Muscle Anatomy – Gluteus Maximus-Medius-Minimus Anatomy .
- Videos – Gluteus Medius & Minimus .
- EMG Studies – Gluteus Medius & Minimus .
EXERCISES for the GLUTEUS MEDIUS & MINIMUS
1. STABILIZING MOVEMENTS
- Videos – Stabilizing – Single Leg 1/4 or Mini-Squats + Band – Standing on Low Box
- EMG Studies – Single Leg Mini-Squat & Mini-Step-down .
- Videos – Stabilizing – Band Squats .
- Graphics + Research Studies – to be added
- Videos – Step-ups – Split Squats – Lunges – Skaters – Hops .
- EMG Studies – Bulgarians .
- Videos – Hip Drop + Hip Hikes – Standing on Low Box
- EMG Studies – Hip Drop + Hip Hike .
Also see → Gluteus Maximus – Unilateral Exercises .
Also see → Posterior Chain, Hamstrings – Single leg RDL’s .
2. HIP AB·DUCTION
- Videos – Side Steps + Bands .
- Videos – Standing .
- Videos – Seated .
- Video – Kneeling – Fire Hydrant .
- EMG Studies – Standing – Seated – Supine .
- Videos – Side Lying Leg Raise .
- EMG Studies – Side Lying Leg Raise .
3. HIP EXTERNAL ROTATION
- See Hip External Rotation → Hip – Strength & Muscle Mass .