Low Back Pain: Gluteus Medius Strengthening vs Wall

Low Back Pain: Gluteus Medius Strengthening vs Wall


This simple exercise works the gluteus medius
muscle of your hip if it’s really weak! Start by leaning your forearm into the wall
and have your outside hip flared out. With your inner core engaged and your posture
tall flex your inside knee up to your chest . Start by squeezing the outside hip in and
drive across to the other hip and upwards. Bring the outside hip in line with the knee
and foot below. Then release and drop your hip back out and
repeat. Do 10 repetitions for 3 sets. This is a close-chain exercise to strengthen
the Gluteus Medius Muscle which can dynamically stabilize your hip and pelvis and help decrease
low back pain when doing weight bearing activities like running, any running sports or even walking
and hiking.

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