training the gluteus medius for a right knee-hip alignment
About two years ago I read this book called Tools of Titans by Tim Ferriss.
Tim Ferriss is my number one favorite podcast host (and writer). In his podcast called The Tim Ferriss Show, he interviewed more than 500 world-class performers. The guests range goes from super celebs and athletes to legendary special operations commanders and black-market biochemists. This book Tools of Titans contains tools, tactics, tips and life lessons from his guests.
There’s so much from these pages I’ve vetted, explored, and applied to my own life. And one of them is this glute workout.
Intro
Best intro to this workout is this quote by guest Peter Attia:
“Modern man is weakest and most unstable in the lateral plane. Having a very strong gluteus medius, tensor fasciae latae, and vastus medialis is essential for complete knee-hip alignment and longevity of performance.”
In his interview Peter explains he avoided knee surgery thanks to this exercise set, taught to him by speed guru Ryan Flaherty and kinesiologist Brian Dorfman.
I can only agree this workout definitely has its effect. At one point in my cycling career I was confronted with my very weak glute muscles. I was even laughed at by the physiotherapist as I was not even cognitively able to activate and tighten my glutes. As a result, my thighs and hamstrings did lots of compensation which caused my problems with my hips and knees.
This physiotherapist learned me some exercises but, I found these exercises from the book way more effective.
The EXERCISE
For each of the following 7 moves, start with 10 reps each. Once you can do 20 reps for all 7 consecutively, at both sides, consider you reached the goal.
The first few might feel flawless, but remember: No rest until all 7 are done and no rest in between exercises.
I still perform this series twice a week.
#1 - up and down
Lie down on your side and use your arm to support your head. Keeping your legs straight, lift your top leg and lower it, keeping your foot internally rotated. Don’t lift the foot very high. The max angle at your crotch should not exceed 30 degrees. Higher reduces the tension and defeats the purpose. Aim to find the leg height that is hardest for you. It’s usually 30 to 45 cm (12 to 18 inches) measured from the lower ankle.
#2 - front kick and swing
Kick your top leg out to approximately 45 degrees at the hip. Maintain a roughly 30 cm (12-inch) distance between your ankles at the bottom. Maximise tension on the glute and only move your leg in a horizontal plane. Important! Keep your big toe below your heel to ensure you’re targeting the right muscles.
#3 - back kick and swing
Swing your leg back as far as possible without arching your back. Same here. Maintain a roughly 30 cm (12-inch) distance between your ankles at the bottom. Ensure the ankle doesn’t dip when kicking behind you.
#4 - full front and back swing
Swing your leg forward and then back (the previous two combined), with no pause at the midline.
#5 - clockwise circels
Paint an 45 cm (18-inch) diameter circle with your heel.
#6 - counterclockwise circels
Repeat 5 counterclockwise.
#7 - bicycle motion
Pedal as if you are riding your bike.
switch sides and repeat
Easy, right? Switch sides and repeat!
As said, once you can do 20 reps for all 7 consecutively, consider you reached the goal. But to maintain, perform this series 2 times per week like I do.