3 Levels Of Glute Strengthening (External Rotation) . If neuromuscular control is NOT the culprit of one’s hip micro-instability (too much mobility), I would bet my lunch money that it IS due to hip WEAKNESS. Here are 3 great ways to isolate strengthening of the hip stabilizing muscles, especially the gluteus medius. Gluteus medius is more than just a hip abductor and external rotator; it is also used as a dynamic stabilizer during single limb stance activities such as walking, jogging, and step-downs. . . Level 1:Clams ✅ Using elevation under the feet allows you to move through more range of motion of hip rotation. Elevating your feet increases the amount of internal rotation when you begin the movement. . . Level 2: Semi-Prone Knee Lift ✅ Flex your elevated hip (left hip shown in this video) to about 90 degrees. ✅ Make sure to rotate towards the table so that your elevated hip is ANTERIOR to the hip that is in contact with the table. The closer you are to your end range, the more challenging this exercise will be. ✅ Elevate your leg by initiating from the core and then the hip. Avoid lifting from your foot, as this will actually put your hip into relative internal rotation. . . Level 3: Prone Knee Lift ✅ First, make sure you have adequate range of motion to get into the starting position. ✅ If tightness is limiting you for Level 2 or 3 exercises, stretch your adductors/groin and re-attempt the exercise. . . To perform these, you can either hold the position for time (typically dosed at 30-60 second holds) or for repetitions (10-15 repetitions) . It has been shown that hip external rotation strength was a useful predictor of injury status (Leetun et al 2004). Anyone with adequate hip mobility can benefit from this exercise to reduce risk of any lower extremity injuries! Tag a friend that needs to level up their hip strength! . Citation: Leetun et al 2004. “Core stability measures as risk factors for lower extremity injures"
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