HOW TO STRENGTHEN IT
1. Lie on your side with your feet together and your hips and knees bent. Turn the upper knee out while keeping your heels together. Hold this position for 10 seconds and repeat the move 10 times.
2. To make it harder, you can tie a resistance band around your knees and/or hold your heels about a foot apart from each other.
MEDIUM STRAIGHT-LEG CLAMSHELLS
Lie on your side with your lower leg straight. Hold the upper leg straight and lift it up and slightly back, with the foot slightly turned out. Hold this position for 10 seconds and repeat 10 times. To make it harder, tie a resistance band around your knees (see below).
HARD KILLER GLUTES
This excellent exercise works the gluteus medius in a very functional position for running and improves its stabilising and endurance actions.
1. Stand with a short loop of resistance band (around 30cm), around your ankles. Stand on the leg you want to work, lift the other leg off the floor and extend it diagonally behind you to 45 degrees. Ensure the standing knee is slightly bent and positioned over the top of your foot.
2. Once you are set, rapidly kick the non-standing leg out against the band’s resistance in small movements. This causes the gluteus medius to work to stabilise and control the position and improve pelvic stability on the standing leg.
3. Try to do 30 seconds at this angle, then kick the leg straight back while maintaining knee and hip stability.
4. After a further 30 seconds of this, kick the leg straight out to the side for 30 seconds before finishing with a further 30 seconds at the diagonal behind you. Once you can do 30 seconds, extend to 45 seconds for each position and try to repeat for three sets. After doing these moves each day for a few weeks, have your partner retest your strength – it should have improved.