In the first of our Exercise Unpacked series, we are taking a look at one of the exercises we most commonly see performed incorrectly in clinic; a gluteus medius activation against a wall.
The gluteus medius plays a key role in the strength and stability of the hips, making it an important focus for runners and sportspeople alike. This exercise is designed to do with minimal equipment in the comfort of your own home, against a wall.
It works to target the smaller glute muscle that sits on the outside of your glute and hip region. This exercise is great for people with outside of hip or lower back pain, and it can easily be performed before exercise as a warm-up or intermittently throughout the day whilst at work.
Common mistakes include lifting leg too high or leaning into the wall with your body.
Here’s exactly how to perform a gluteus medius activation correctly:
1) Stand on one leg with opposite knee pressing ball into wall
2) Push ball with outside of leg and hold for 30 seconds. Perform 5 on both sides for up to 45 seconds each.
3) Do NOT lean into wall