16/03/2022
SIDE-LYING GLUTES |
I challenge you to find a physio / pilates instructor that doesn’t want to make you work your glutes 😂🍑
Why? As a group of muscles they have such a key role to play in everyday function such as walking and getting up out of a chair, but for many people who spend too much time sitting all day, they are often weaker than they ideally should be. This can put more load through the back, or even contribute to overload issues lower down the leg such as Achilles tendinopathy.
There are many muscles that make up the “glutes”, including the three “larger” muscles of glute maximus, glute medius and glute minimus, as well as deeper hip rotator muscles. Each has their own function and all are important. Side-lying glute exercises primarily target the glute medius, which is an important pelvic stabilising muscle. There are numerous variations to a side-lying glute exercise, including this reformer foot in strap exercise. Being propped up on the elbow also challenges the oblique muscles and shoulder girdle. Although it will often reduce the range you can lift the leg, it really makes that glute burn 🍑🔥
Key watch points are to keep a “soft thigh” (don’t lock your knee) and pelvis stacked (avoid rolling backwards) as this will allow you to compensate and work your hip flexors to lift the leg.
You can try this at home on the mat, and if you have a theraband loop that around your foot and hold the ends at your top hip to mimic the resistance of the strap. And remember to smile even when that glute feels on fire 😀🔥
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