Gluteus medius weakness is a common issue for many clients. Hip weakness can contribute to knee pain, negatively impact squat mechanics and predispose runners to overuse injuries like IT band syndrome or plantar fasciitis. The following sequence of side bridge exercises will effectively target the gluteus medius.
Execution:
Begin in a side plank position on the left side (left forearm on the floor) with both legs stacked on one another and the knees bent to 90 degrees. Next, drive the bottom hip away from the floor through the full range of motion. Pause at the top for 3-5 seconds, and then return to the start position. Perform for 10 repetitions and switch sides. Repeat 2-3 sets on each side.
Progressions:
1. Side bridge with unsupported arm extended
2. Isometric side bridge with clamshells (may add a resistance band)
3. Side bridge with hip abduction
Application:
This exercise progression will enhance glute strength and hip/core stability. These movements do not require any equipment, and they allow for incremental progression or regression depending on the inherent strength capacity of the client.
Progression #1 increases the amount of core stability needed to execute the exercise. Progressions #2 and #3 introduce short and long lever isotonic strengthening of the top gluteus medius while requiring consistent activation (time under tension) of the down hip’s gluteus medius making it more challenging.
