Gluteus Medius 3

Professional Rationale
The quadratus lumborum very frequently substitutes and take over for a lazy or inhibited glut med. When performed correctly (maintaining the pelvic shift, this exercise forces the glut med to fire at the right time without compensating with the quadratus. This is an excellent exercise to 'prime' the glut med prior to any other advanced proprioceptive or neuromuscular retraining exercise.

Client Rationale
This is an exercise that helps your body turn on your gluteus medius muscle. Glut med is a muscle that helps to abduct and externally rotate your hip, but functionally it helps to stabilize your pelvis during activities like sit to stand and walking or running. It can become very inhibited and allows the quadratus lumborum (a muscle in your back) to take over, resulting in muscle imbalances and injury.



Instructions

• Lie on your side with your legs straight.
• Shift hips towards your feet.
• Roll your top leg up and out, keeping knee and hip straight.
• Return slowly.
• Do not let hips roll backwards.
• Do not roll top leg past the level of your hip.

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