Side hip abduction
Do you have a hard iliotibial tract? For most people, yes, and the reason for this is the muscle that forms it – the “tensor fascia lata” – which is located in the upper and side of the legs, just below the femur.
When training for the gluteal muscles, you need to make sure that the exercises you perform maximize the use of the gluteal muscles, and not the tensor fascia lata. Since these muscles are located very close, you need to have a good understanding of anatomy in order to distinguish them.
The good news is that a study published in the Journal of Orthopedic & Sports Physical Therapy found that, along with hip stretch and pelvic lift, side-lying hip abduction is one of the most effective exercises that engages the gluteus medius. with minimal inclusion of the tensor of the wide fascia of the thigh. (4)
You may look ridiculous when doing this exercise, but what a difference! The main thing is that it is very useful for strengthening the middle and small gluteal muscles.
How to do this exercise:
Lie on your left side with your head resting on your left hand. Raise your hips to about 45 degrees and bend your knees to 90 degrees. Make sure your hips and knees are kept together. Begin to lift the thigh of the upper leg up, while making sure that the feet are together, then return to the starting position. Do the required number of repetitions, then roll over to the other side.
During the exercise, do not turn the body along with the hip.