Low Back Pain: Gluteus Medius Strengthening vs Wall
This simple exercise works the gluteus medius muscle of your hip if it’s really weak! Start by leaning your forearm into the wall and have your outside hip flared out. With your inner core engaged and your posture tall flex your inside knee up to your chest . Start by squeezing the outside hip in and drive across to the other hip and upwards. Bring the outside hip in line with the knee and foot below. Then release and drop your hip back out and repeat. Do 10 repetitions for 3 sets. This is a close-chain exercise to strengthen the Gluteus Medius Muscle which can dynamically stabilize your hip and pelvis and help decrease low back pain when doing weight bearing activities like running, any running sports or even walking and hiking.