Today, I will organize a set of intensive training exercises on the gluteus medius muscle, which can help to train the buttocks more perfectly. Perfect, round and powerful hips can not only make the figure look more beautiful and sexy, but also strengthen a person's stability and core foundation hub strength. Hip strength and waist and abdomen strength form a powerful core strength of the human body, so as to better coordinate the linkage hub of upper and lower strength, and the core strength participates in any activity of the body. Balance the exercise of upper and lower strength, so the core strength is enhanced, which greatly improves a person's sports ability and sports safety, because when the core strength controls the coordination of upper and lower strength, it can make athletes more stable in sports, so this is the main reason why all athletes will attach importance to core strength training. Of course, strengthening hip strength can also greatly enhance your strength, so if you want to improve your ability, you must not ignore hip training, which is very important.

To practice the gluteus medius, we must first understand the specific position of the gluteus medius, as shown below, where the black scissors point. Because the gluteus medius muscle can determine the width of the hip, make the upper edge of the hip fuller and make the hip look round and straight, it needs to be perfectly strengthened as a whole.

This suggestion also emphasizes that every movement can be completed at the best angle, giving the gluteus medius the best stimulation and activation effect. For example, when doing the action 1, your body leans against the fitness chair and pushes your hips with the Smith machine. You have to master a certain angle to give the maximum activation effect (refer to the data in the middle of Figure 1 and the demonstration angle at the bottom of Figure 1). When you push the barbell, make sure that each group can reach this angle every time, and the activation effect will be perfect, neither too high nor too low. The same is true of other actions to strengthen the gluteus medius, and the angle is very important.

Do 3-4 groups of each movement, and you can add some movements you can master to the hip training plan and complete them together with other movements. If you want to strengthen the gluteus medius alone, you can arrange these actions on a single training day.

Action 1, the body relies on the fitness chair to do hip push with Smith machine, and the weight used is gradually increased/unchanged, and each group does 12-8 times.

Action 2: Use elastic belt to complete the side leg lift. The weight used is constant, and the elastic band is essential. Do 15- 12 times or 12- 10 times for each group (each side), starting from one side.

Action 3, complete the one-legged box squat on the flat fitness chair. The weight used is gradually increasing or constant, which can be done by weight or dumbbell. Each group (each side) should do 15- 12 or 12.

Action 4: Walk sideways with elastic belt and walk sideways back and forth at a certain distance. Pay attention to the posture of the upper body and the range of leg activity. With the same weight, each group (each side) should do 15- 12 times or 12 times.

Action 5, the body relies on fixed equipment or fitness chair to complete hip abduction/abduction with elastic belt. This action is completed many times, and each group does it 25-20 times.

Action 6: Hip abduction/abduction with fixed instruments. The weight used is gradually increasing or constant, and each group does 12- 10 times, while the latter does 12-8 times.