Just started performing Gluteus Medius exercises per a Physical Therapist’s rec for reducing hip pain during heavy backpack loads. Funny thing is that those of us that are gym rats will recognize the floor routines from watching the girls through the glass in their aerobics classes…
Anyway, Jane Fonda leg warmers aside, if you perform a search on Youtube you’ll find a bunch of examples of the floor side-raises. Lay on your side… support your torso on your elbow… top leg is held so your toes are slightly behind the heel of your bottom foot.
The key for me is the same that PT’s advocate for stability training; 3-5 second hold at the top of the motion, and 3 second lowering. In other words, SLOW. 2 sets of 10 reps per leg. These are followed by a standing version with the leg in question held behind the support leg. Also 2x 10 reps. Twice a day.
In 6 days, these exercises have completely eliminated my hip pain, and any back pain that accompanies carrying a loaded pack. In all of the years since the Army or my competitive bodybuilding days, no other set of exercises has had such a profound impact on my back, or such an immediate improvement on intended performance.
Sad thing is that it never crossed my mind to perform these, as I mistaken thought that squats and leg presses adequately covered the entire area. This was a fallacy, as the leg lifts are hard to perform without any added weight utilizing the 5 second at-the-top count, which is evidence of weakness in the area.
Hopefully, any of you that suffer from similar issues might find this helpful.
Mudd Foot
Anyway, Jane Fonda leg warmers aside, if you perform a search on Youtube you’ll find a bunch of examples of the floor side-raises. Lay on your side… support your torso on your elbow… top leg is held so your toes are slightly behind the heel of your bottom foot.
The key for me is the same that PT’s advocate for stability training; 3-5 second hold at the top of the motion, and 3 second lowering. In other words, SLOW. 2 sets of 10 reps per leg. These are followed by a standing version with the leg in question held behind the support leg. Also 2x 10 reps. Twice a day.
In 6 days, these exercises have completely eliminated my hip pain, and any back pain that accompanies carrying a loaded pack. In all of the years since the Army or my competitive bodybuilding days, no other set of exercises has had such a profound impact on my back, or such an immediate improvement on intended performance.
Sad thing is that it never crossed my mind to perform these, as I mistaken thought that squats and leg presses adequately covered the entire area. This was a fallacy, as the leg lifts are hard to perform without any added weight utilizing the 5 second at-the-top count, which is evidence of weakness in the area.
Hopefully, any of you that suffer from similar issues might find this helpful.
Mudd Foot
