Gluteus Medius (GMed) plays an important role in maintaining the level pelvis, and controlling hip rotation during the support phase. Not able to maintain stable pelvis, known as contralateral pelvic drop not only affects performance, but also can cause injuries. Read more about pelvic drop here.
Based on several studies, Hip Drop / Hip Hitch is proven as the most effective workout for improving GMed strength.
How to do it?
The starting point is to stand on a step with one leg and leave the other leg unsupported. (position A in the picture)
- Start lowering the hip on the side of the unsupported leg towards the ground.
- Keep the knees fully extended and don’t bend.
- Continue dropping the foot slowly, as low as possible till you reach the bottom most position (position B). Hold this position for 2-3 seconds.
- Once you reach the bottom most position, start raising the hip as high as possible (position D) and hold this position for 2-3 seconds.
Repeating this for 20 times and 3 sets everyday is a definite way to improve GMed strength and reduce contralateral pelvic drop.
