Side Lying Leg Lifts Against Wall with Towel.You can do these exercises pre- or post-run and it helps to do them 3–4x/week. Here are three exercises to more effectively target and strengthen your Gluteus Medius muscle. Doing side lying leg raises incorrectly will miss your Gluteus Medius and further strengthen an already strong TFL which does not help prevent pelvic drop, making your time invested into doing the side lying leg lift exercise null. Since the running stride consists of repeated knee lifts from the hip, the TFL receives plenty of stimulus. That’s a problem because, while TFL is a hip abductor muscle, it’s also a superficial hip flexor, which means it aids in bringing your knee forward at the hip. But it’s easy to lift your leg just slightly forward, which will recruit more of your tensor fasciae latae, or TFL for short. Unfortunately, many common hip abductor strengthening exercises are performed incorrectly.įor example: Many runners do the side leg lift to target their gluteus medius. The hip abductors, particularly the Gluteus Medius, do not get stronger during running, which places greater importance in strengthening exercises. Strong, stable hips allow you to stay tall and balanced, spend less time on the ground and propel yourself forward powerfully. This creates a biomechanical flaw that may lead to knee-cap pain, IT-Band syndrome alongside the knee, or the pain in the butt known as piriformis syndrome. Weak hip abductors create an unstable hip, allowing the opposite side of the pelvis to drop during each stride. Since running involves receiving and creating energy in single leg stance, the hip abductor muscles need to be strong to maintain a level and stable pelvis. Discover nearby events, routes out your door, and hidden gems when you New perk! Get after it with local recommendations just for you.
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