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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. I’m going to show you today how to address
the most underdeveloped, weakest muscle in your lower body, bar none. By doing so, we’re going to help to improve
your big lifts. Like the squats, dead lifts, and certainly
any single leg activity because the muscle group that we’re talking about here today
is the glute medius. Unless you’re having a concerted effort in
your programming to train this muscle, you’re probably not doing it and you’re leaving yourself
exposed to a lot of other damage down the kinetic chain. Most of that in the knees because we know
that if you have weakness and instability up at the hips it’s going to affect the position
of the knees and that most often will result in too much torque, and pain, and injury in
the knee. So what we can do for the glute medius is,
we can do this in a lot of different ways. The first way to do it is to get up here against
the wall, okay? Lift up your leg here. This is not the leg we’re actually working
because in order to get the glute medius, what we want to be able to do is abduct the
hip straight out to the side. Now, when we do a closed chain it looks a
little different than it would traditionally as people know as abduction of the hip. This way. Straight out to the side. Well, when we do with our foot fixed on the
ground and you drop the hip out to the side, you’re actually squeezing in. you can see if I kept it going it’s not different
with the hip ending up out here on the outside of my body. So you will just allow yourself to get lazy. Drop down to the side. Allow your hips to drop down in this direction. The only thing that can actually bring them
back up now if you do this right is the contraction right here of the glute medius, leaving it
straight across. Sideways. You should feel it tightening right here in
the hip. Right in the butt. You come straight across and you try to lift
your hips up even a little bit more at an angle this way. You feel the squeeze, you let it drop and
get lazy. Feel the squeeze, let it drop and get lazy. If you can’t do 20 of these in a really slow,
contracted way, squeezing every single time without the burn becoming something you can’t
even tolerate, then you really, really have weak hips. Even doing exercises like the squat when you’re
being told to keep your knees out as you go down is going to become very difficult for
you and is going to be somewhat problematic when you try to keep your knees healthy when
you’re doing squats. But you guys know that there’s different levels
for different people. We can make this more difficult by adding
some resistance. So if we find that our athletes are strong
enough in the bodyweight version then we add the ball. What we’re doing here now, is picking our
hip up into this ball and we’re doing the same thing. We’re going to drop down, but what we’ve now
added is resistance. As I try to drive across I have to push against
the resistance of this ball, which is making this a hell of a lot more difficult. So you try to drive across, again, this is
slow and controlled. Drop the hip down and out, and then drive
across. Down and out, and drive across until it’s
level again, or even a little bit up. This becomes much more difficult. Again, the target here is, can you do 20 in
a nice, slow, controlled fashion without it causing you so much pain your hip that you
have to stop? Maybe you’re even stronger than that. That’s a good thing because we want to make
sure that we’re keeping those knees healthy and you’ve got to get strong enough to do
that. You can go the full level here, which is adding
a band. You put it right up around your hips and you
anchor it. Depending on how far away you stand, and how
much resistance is in this band, you’ve now made this exercise even more difficult as
you try to overcome the resistance of the band. So the idea is, regardless what level you’re
at remember; there’s no other way to strengthen this muscle group unless you’re directly working
it. you’re not going to hit it through your squats,
you’re not going to hit it through your dead lifts, but those exercises are still going
to be severely impacted by your ability to have a strong hip in order to perform them
at their best. Guys, I hope you’ve found this video helpful. If you’re looking for a training program that
doesn’t overlook muscle groups – because we know they’re all important, they’re there
for a reason – you’ve got to make sure you’re strengthening them all, and you’re strengthening
them the right way, getting them to work the way that they want to work together. Head to ATHLEANX.com right now and get our
ATHLEANX training system. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below and let me know what you want to see
here. We hit 2 million, guys. I really appreciate all of your support for
helping us get to this point, but I am committed to making sure that we’re going to not slow
down here. We’ll continue to give you the best information
we can find anywhere on YouTube. All right, guys. I’ll be back here in just a few days to hopefully
do that yet again. All right, guys. See you soon.

36 thoughts on “Glute Medius – The Weakest Muscle in Your Lower Body!

  1. Love it! Having tightness in my hip flexor to the point walking becomes painful. Could use some suggestions please 🙂 Also, is AthleanXX for women connected to your program?

  2. I have bad back and have to wait to long in between workouts sometimes. Please do a video for advise on working out with prior lower back injury. Thanks in advance from a loyal subscriber.

  3. This video pissed me the fuck off because I don’t understand what the fuck he’s doing it doesn’t work for me

  4. After watching a few of your videos, I’ve finally realized why my lower back has been bothering me for so long! Weak glutes! It’s affected my back, my IT bands and my knees. Thanks for this awesome information!

  5. I wish we had videos like this one in the athlean xx for women channel. I love you Jeff, but the women's channel is really lacking compared to the general channel

  6. Good video as always. A quick question though…..
    Do you find a benefit to working the gluteus medius this way, as opposed to doing the leg lateral/abduction raises mentioned in the beginning of the video? Or is this just an "easier" option, as in less equipment needed? Thanks!

  7. Imagine if you showed your entire body so that we could see what’s going on with your feet to be able to do this properly

  8. Aug 24 2019: I just did these! 20 on each side. WOW, Afterwards felt like I was unstable to walk for about two seconds. LOL. Great knowledge! Thank you Mr.C!

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