Glute Medius RDLs: How To Do Them
Takes lateral hip control into a hinge.
Reaching across the body forces the deep rotators to work, so the glute shares load the hamstring and lower back keep stealing.
The cue: Do not let the knee bend further, keep pressure through the big toe, and drive the hip forward to stand.
What It Is For
Takes lateral hip control into a hinge. Reaching across the body forces the deep rotators to work.
Why It Works
This combines a hinge with rotation so the side of your hip has to work in a more useful pattern. Reaching across your body creates the rotation that challenges the back fibres of your glute medius and the deep rotators.
It also trains foot pressure. Keeping contact with the ball of your big toe while the weight shifts toward your heel is what golf, running and any weight shift actually require.
How To Do It
- Start in your power position, slight knee bend, weight over the midfoot.
- For the right leg version, reach your left hand down inside your right inner thigh.
- As you reach down, let your weight shift toward your heel.
- Do not let your knee bend further than where it started.
- Feel your hip travel toward the corner of the room.
- Keep contact with the ball of your big toe even as the weight shifts to the heel.
- Push through the midfoot and ball of the big toe to return to the start.
- Focus on bringing your hip forward as you come up.
- Do 12 reps per side.
Get It Right
Common mistakes
- Letting your knee bend more through the movement.
- Losing contact with the ball of your big toe.
- Not letting the hip travel out to the side.
- Failing to push through the midfoot on the way up.
- Using your back to lift instead of your hip.
- Letting the weight drift away from your shin.
- Forgetting to push the hip forward on the way up.
You have got it when
- You feel the side of your hip loading as you reach down.
- Your weight shifts toward the heel while the big toe keeps contact.
- Your knee position stays the same throughout.
- You feel your hip come forward as you push through the midfoot.
- It feels stable but challenging.
- You feel the hip travelling rather than just folding forward.
- You can control the weight shift without losing balance.
Make It Easier
To progress, add weight with a kettlebell, a dumbbell, or a backpack with some books in it. Keep it close to your shin the whole way.