Standing Gluteus Medius weightbearing against wall exercise

This is an instructional video to correctly demonstrate Standing Gluteus Medius weightbearing against wall exercise

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. If you need to improve your gluteus medius endurance then this is an excellent exercise as it works the muscle close to the way that it is used for walking and running
  2. This exercise is difficult to learn and hard to see as it is a very subtle movement
  3. Stand very close to a wall with a 30 degree turn into the wall.
  4. Lift the leg closest to the wall off the ground and bend the knee to 90 degrees roughly.
  5. Keep the knee and not your body pressed against the wall in the 90 degree position.
  6. The key is your standing leg, as this is the one you are actually working.
  7. Next you try to turn your standing leg outwards (towards duck footed). However it shouldn’t actually move as the ground stops it.
  8. The motion is only small. What you should see is your kneecap turn from facing the front to outwards slightly.
  9. Make sure that it is only the leg moving so that the body and pelvis doesn’t move at all.
  10. Hold for 30 seconds and repeat for the opposite leg and then repeat for each twice more to make 3 sets

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