Learn the best glute exercises for women and men.
Glute exercises are important for stabilizing the hip and knee, and balance exercises that emphasize the glutes further increase hip, knee, and ankle stability.
Leg Machines can strengthen all of the leg muscles, but most leg machines neglect balance, coordination, and core stability.
Balance exercises are great for strengthening the glutes and stabilizing the knee joint, and you can use a cable machine to work on both strength and balance.
The gluteus medius and gluteus minimus are the smaller glute muscles on the side of the hip, and they are really important for stabilizing the hip, pelvis and knee.
They both work when you stand on one leg, and they also works when you move your leg out to the side (hip abduction).
Below is a great hip exercise for the glute medius and minimus using a cable machine.
Starting Position: Begin by securing an ankle cuff around your leg and select an appropriate weight. Place your hands on your hips and balance on one leg.
Form: While keeping your knee straight, move your hip out towards the side. Hold for a brief second and then return to the starting position.
Personal Trainer Tips: If you have difficulty keeping your balance, you can begin by holding on slightly to the sides of the machine, but try to build up to balancing on your own.
Focus on keeping good posture throughout. Engage your abs and core muscles and stand up tall.
Move in a slow and controlled manner.
Only move out as far as your hip allows without changing your posture.
Cable exercises are some of the best glute exercises for women and men to improve balance and stabilize the knees.
This is a great exercise for runners and people suffering from certain types of knee pain.
Many of my clients do this exercise or a version of it, and I too include it in my own workouts from time to time.
If you don't have access to a cable machine, you can also do this exercise with different types of resistance bands.
Yours in Health, Dr. Charles PT/PT