Strengthen your hips using Gluteus Medius Leg Lifts

Here we are at Body Works Sports Physiotherapy. This is Dana Ranahan, I’m a Physiotherapist here and we’re going to show you a strengthening exercise for the Gluteus Medius muscle.

In this position Holly is going to demonstrate how to work on a progression of the exercise we just did and straightening her top leg so the bottom legs stays up to keep her back neutral. Straightening the top leg with the heel is just behind the hip in space and in this position now we’re going to maintain the hip in neutral and the shoulders in neutral so Holly’s going to now lift her leg up towards the ceiling as she breathes out maintaining that neutral position and keeping the heel just behind the body. Good.
So breathing out, engaging your core, lifting your leg, good and breathing in coming back down. This we would call hip abduction, or leg lifts inside line.

We want to work with good technique here so that the heel stays slightly behind the hip to engage the glute muscle more than to engage the muscles at the front of the hip.

Now we would work again to fatigue with good technique aiming for ten to fifteen repetitions at a time, then working for three sets with a short rest in between.

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