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GLUTE MEDIUS & MINIMUS – STRENGTH & MUSCLE MASS

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NOTE: Research Articles are informative and fun to read. However, they can have varied results so you must learn what works best for you. 

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ANATOMY

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• Lower Body Anatomy .
  • Gluteus Maximus-Medius-Minimus Anatomy .

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TRAINING the GLUTEUS MEDIUS & MINIMUS 

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• 3 Videos + 1 Link – Gluteus Medius & Minimus .
  • 31 Graphics + 6 Research Studies – Gluteus Medius & Minimus .  

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EXERCISES for the GLUTEUS MEDIUS & MINIMUS 

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STABILIZING MOVEMENTS

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• 7 Videos – Stabilizing – Single Leg 1/4 or Mini-Squats + Band – Standing on Low Box
  • 2 Graphics + 1 Research Article – Single Leg Mini-Squat & Mini-Step-down . 
• 2 Videos – Stabilizing – Band Squats .
  • Graphics + Research Studies – to be added
• 6 Videos – Step-ups – Split Squats – Lunges – Skaters – Hops .
  • 8 Graphics + 2 Research Studies – Bulgarians . 
• 1 Video – Hip Drop + Hip Hike – Standing on Low Box
  • 1 Graphic + 1 Research Studies – Hip Drop + Hip Hike .

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  Also see → Gluteus Maximus – Unilateral Exercises .
  Also see → Posterior Chain, Hamstrings – Single leg RDL’s .

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HIP AB·DUCTION

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• 7 Videos – Side Steps + Bands . 
• 4 Videos – Standing .
• 2 Videos – Seated .
• 1 Video – Kneeling – Fire Hydrant .
  • 12 Graphics + 4 Research Studies – Standing – Seated – Supine .    
• 4 Videos – Side Lying Leg Raise .  
  • 6 Graphics + 2 Research Studies – Side Lying Leg Raise . 

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HIP EXTERNAL ROTATION

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• See Hip External Rotation → Hip – Strength & Muscle Mass .

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