The Weakest Muscle in Your Lower Body (Your Glute Medius)

[@Samya.R]

The fact you taught which muscles you don’t want to feel working before going into the actual muscle we want to target was SO helpful. Your video was very informative and easy to follow. Th am you so much! I’m realizing just how weak my gluteus medius is. It’s cramping!

[@redefiningstrengthOC]

I'm so glad it helped! I think sometimes it is even easier to realize the muscles working that shouldn't be so I'm glad those tips helped too! And glad you got that muscle working!

[@bohemiangoose22]

I've been a massage therapist for 8yrs and started in PT. This is the most thorough I've ever seen someone go into the glute medius. Great video! 💪🙂🤘

[@redefiningstrengthOC]

Thank you!

[@Zurflu]

I know this muscle is weak for me but I’ve been looking the other way. When I do the exercises shown it nearly cramps up entirely. Love all the information and tips you gave here, I need to stop ignoring this issue

[@redefiningstrengthOC]

So glad the tips help! And even just 5 minutes of prehab work as part of our warm up can really pay off!

[@gvngbvngiggy]

It cramps because its weak. It will get better as you strenghten it. I would also suggest banded squats and bridges to learn how to activate them during a compound movement instead of just isolating it.

[@batekrown]

stretch hip flexors!

[@LRS5961]

Try adding an electrolyte replacement as well❤

[@SolomonDaini]

It could also cramp because of a lack of oxygen in the muscle, you could try optimize your breathing and see if that helps

[@MsFever9]

Physiotherapist here, best Video i have seen covering MM Connection and Isolation

[@redefiningstrengthOC]

Thank you!

[@Thecelestial1]

I started getting weird pains in my hips and couldn't squat or even sit. Been on a journey learning about stretching, flexibility and mobility ever since. Its wild how strong I thought I was, yet simple movements holding my own body weight make me shake in pain. I've made a lot of progress but still have a lot to go, thank you for your wisdom. Good luck everyone!

[@redefiningstrengthOC]

Love that you've embraced stepping back and regressing to progress to truly build back stronger!

[@s.c.8912]

This is exactly why your channel is one of my favorites when it comes to fitness! I love your attention to details. You are great at explaining and I bet you are an overall great coach in person.

[@redefiningstrengthOC]

Thank you! So glad the tips help!

[@chamanthipowell6386]

Perfect! I did a lot of those exercises when I was rehabbing a glute medius tendinopathy. Helped so much!

[@redefiningstrengthOC]

YES! And just remember rehab becomes prehab! We want to keep in the moves that made us "better"

[@dilettanter]

@@redefiningstrengthOC ahhh now I know what you mean by prehab!!! So much better than rehab. If on,y we could get yearly maintenance checks to see which prehab we need! So no injury

[@nickyrobinson701]

This is such valuable information Cory!!! I have over-trained for years incorrectly and am now reaping the consequences! Thank you so much for your videos!!!!

[@redefiningstrengthOC]

So glad they help!

[@jahspirit9634]

Amazing! Great job explaining. I've seen this exercise 100 times but never had it actually work before!

[@redefiningstrengthOC]

So glad the tips help!

[@carolinelane9599]

Thank you Cori as always for sharing as always. Its amazing how i small tweak can make a difference. My old PT would say say just move you hand over a fraction and the burn became so much better. It always amazed me how such a slight movement could feel so different.

[@redefiningstrengthOC]

Very small changes in postures and positions can help! Even band placement has an impact. This is all just opportunity and options to make moves fit our builds and needs!

[@rosearao999]

Supa Video! That Hip stabiliser is very often neglected! My right one is ALWAYS problematic, leading to hip pain.... soon after i focus on it.... my hip feels better!! Thanks!

[@redefiningstrengthOC]

That rehab is prehab! Keeping in that consistent work is key as we can never stop doing what makes us "better!"

[@shanashay1399]

This video came up in my feed and I'm glad I clicked on it. Finally feeling my glute medius for the first time. Wow! Thank you for the advice and adjustments.

[@redefiningstrengthOC]

Aw yay! So glad the cues and tweaks helped!

[@CarinaPrimaBallerina]

Thank you so much for this explanation! The best I've seen about the glute medius!!

[@redefiningstrengthOC]

So glad it helps! And thank you!

[@ScribblemouseScribbles]

You have answered all the questions I had on the gluteus medius! And the questions I didn't know I had! I was looking for information on how to isolate that muscle a while, because I knew it would help me with a lot of things, but failed to find information that jived. AAaaAAAH! So good! (sorry, went a little bananas there, but I really like the explainations here that I couldn't find before!)

[@redefiningstrengthOC]

Aw yay! I'm so glad it helped! :-)

[@oddballchic]

Seriously, i needed this. Great timing.

[@redefiningstrengthOC]

Glad it helps!

[@suziealthens1258]

I can't wait to see if this helps the issues I've been having with my IT band, hips and back. I think my glutes aren't firing and everyone else is chipping in to compensate. Thank you !

[@momoso143]

Thank you after 2 years of being completely sedentary and with right knee weakness from injury and surgery, I’ve started Pilates for 7 months now and have a good basis for consistent exercise this really helps bridge the gap during my studio or home exercises, people who are sedentary really could find elementary movements like this soooooo helpful and important! This really will help develop REAL strength, THATS what I’m working towards!! ❤ thank you!

[@redefiningstrengthOC]

Love that you're focusing on rebuilding that foundation and what you feel working! We are never above these basics and always need to return to them!

[@sageagbonkhese4091]

Very strong video. Love the explanations and examples.

[@redefiningstrengthOC]

Glad they help!

[@colleenkersey]

This is a great video, Cori. I was diagnosed with glute medius tedinopathy early this year and whilst it’s LOADS better but my TFL is actually enlarged so now I know what’s been happening there. I intend to do some of your checks here so that I can ensure I’m using my glute medius

[@redefiningstrengthOC]

Always a work in progress and those continual tweaks pay off. :-)

[@jillsladen-pilon7571]

Exactly something I’m working on, such perfect timing!! Thanks for these great videos

[@redefiningstrengthOC]

Aw yay! Glad it helps!

[@lisac1619]

Thank you for the information. I used to do a lot of pilates, and this video reminded me how good it was for targeting this area.

[@redefiningstrengthOC]

Pilates can definitely be key. It's always though remembering the right moves only work if we focus on what we feel working!

[@jencollier8306]

I came here hoping I could learn to use the right muscles (less hip flexor) on the Peloton. I’ll be more aware during the whole exercise. Thanks for being here!

[@redefiningstrengthOC]

That focus on that push down to engage can be key! And using some activation work prior would be good. :-)

[@echofitwork]

This video is a godsend - thank you so much for breaking this down in a way that gives us really clear indicators of what we should be feeling. I’ve been doing these movements with a lot of compensation. Not anymore!!

[@redefiningstrengthOC]

So glad the tips to really assess what you feel working helped!

[@tonibisbee9530]

Thank you soooo much for the time and expertise that you’ve shared! I injured my lower back twice over the past few months while I was doing weighted squats with poor form, but I strongly suspect it was my weak GM muscles all along. I’m excited to try these exercises, and see where I can improve and progress!

[@redefiningstrengthOC]

Regressing to progress is so key so we can make sure we're using the correct muscles to power the movement. And if you are suffering from lower back issues on one side, even do a squat movement assessment. You may notice shifting to one side that glute medius is weak and TFL overactive while the piriformis on the other side you're shifting away from is tight and overactive too!

[@PetrieRobert]

Glute medius was very weak when I had hip arthritis. Doing these exercises diminished the pain markedly. Post hip replacement, I'm still doing them.

[@redefiningstrengthOC]

So key we keep in that rehab as prehab! Love that you're doing just that!

[@fcmiller3]

I’ve been spending time in the Rstoration program these days. These tips will help a lot. Thanks!

[@beryldiamond]

This video helped me so much. I was able to feel my glut medius activating on both sides in both exercises. I’m adding these into my strength routine for a while.

[@redefiningstrengthOC]

Aw yay! So glad it helped!

[@everydaychristian8932]

This video is one of the best explanatory videos I’ve ever seen; just excellent! Thank you 🙂

[@redefiningstrengthOC]

Thank you! So glad it helps!

[@szed3]

Wow, this was incredibly helpful! My left hip and shoulder have been super tight after a big surf session. Didn't feel tightness or discomfort in the lats so I've been focusing on the hip and shoulder. I worked the lats with my TENS unit after watching your vid and instant relief. Thanks, just subscribed! :)

[@redefiningstrengthOC]

So glad the videos have helped! And yes! The lat is that "shoulder-butt connector" and can have a huge impact at both joints!

[@LesIsMoreTube]

Your method of explaining is simply amazing. Thank you!!!!

[@redefiningstrengthOC]

Thank you! So glad the video helps!

[@philly5452]

runner here !Fabulous, been getting issues in itb and lateral knee pain even standing wide feet. Glut med sleeping😅 Back to square one, so these progressions from the start are fab

[@redefiningstrengthOC]

Perfecting timing for these to help! Make sure you're also addressing that ankle mobility work too as you work on glute activation!

[@EirlysMcLachlan]

Thank you for showing how to find it with your hands! I don't have great mind-muscle connection, so I have to know where to put my hands to actually feel the muscles working.

[@redefiningstrengthOC]

Feeling the muscle working really helps to start!

[@kelmartine00]

I feel my left side more than my right side and the definition in my body shows this fact. Mind body connection is what I got from this video. Thank you!!

[@redefiningstrengthOC]

We can definitely have imbalances. And when we note them we can do the work to correct them! :-) So glad it helped!

[@EKiNG06l]

Great video. I’ve been rehabbing multiple injuries over the past 5 years and have learned how interconnected our muscles really are. This is the first video I’ve watched of yours, so I’m not sure if you’ve ever elaborated on the topic of compensating muscles. And how they can cause a looping effect on pain, discomfort, and even contribute to further injuries. I appreciate that you touched on the subject briefly though.

[@redefiningstrengthOC]

Everything truly is connected and often the culprit isn't where the pain even is directly. I touch on this in different videos about different areas. Here are a few! redefiningstrength.com/the-common-enemy-of-your-hips-and-shoulders-the-lats?sl=yc redefiningstrength.com/the-ankle-butt-connection?sl=yc redefiningstrength.com/fhp-632-everything-you-need-to-know-about-prehab?sl=yc redefiningstrength.com/10-mobility-lessons-i-wish-i-knew-sooner?sl=yc redefiningstrength.com/how-strong-is-your-mind-muscle-connection-take-this-test?sl=yc

[@CJScrol]

Great specifics to identify weak muscles! 👏

[@redefiningstrengthOC]

So glad the tips to find those muscles help!

[@CJScrol]

@ ☺️

[@SilverLobo1974]

OMG! I am so glad that I came across your channel! I love the way you explain everything. Bravo! 👏🏽❤

[@redefiningstrengthOC]

Glad the tips help! Thank you! :-) Welcome to RS!

[@IamCaleum]

I have been on and off disability and doing pt for 13 years now and time and time again I keep finding videos like this that show me that I have not been improving because I have just been going through the motions and not actually helping myself without knowing it.

[@redefiningstrengthOC]

Hope these cues helped you to focus in on those movements!

[@puggirl415]

The trouble is when you go to PT they say your glute med is weak and you need to strengthen it with a certain exercise. They show you an exercise and then you leave and don't get to come back there for 2 weeks. It's hard to remember form without a continuous tutorial and someone to check your form. This video is going to be great for reminding me of the form I need to use. The thing I loved about this video is your explanation of how to assess compensations or using the wrong muscles to do the exercise. I mean I never truly got diagnosed for my pain at the top of my hips while walking and walking up stairs. I still don't know if it's piriformis, or SI joint. And they never even mentioned the TFL or the IT band which has been painful and overworked for years. Thanks for a perfect tutorial for my problems. This one is going to be in heavy rotation.

[@redefiningstrengthOC]

So glad these tips help! Focusing on what we feel working as we do the move and even videoing ourselves to see our form can be so key!

[@suncrestt4839]

Thank you for creating this video. I’ve started to get back into walking daily and lifting weekly for the past month after being sedentary for about 2 years. I’ve been feeling a slight discomfort and stiffness in my hips and my hip flexors feel strained at times. I thought i only had to strengthen my hip flexors to improve this but i have a strong suspicion that my glute medius could be a potential culprit as well.

[@redefiningstrengthOC]

So glad it helps! And here's more on the full prehab process as well to include in your warm up routines - redefiningstrength.com/fhp-632-everything-you-need-to-know-about-prehab?sl=yc

[@Susie-Joy]

This is the most helpful video I have watched all year!! Bravo!! Thank you and so much love ♥

[@redefiningstrengthOC]

So glad it helps!

[@d.l.bamlett4393]

Deep inside my right butt thigh area I experience a severe pain daily. If I do too much I'm down for the count. I love this video but have to add I wish there was an entire video showing the moved without all the talk inbetween because I keep trying to find the exercises. I went through the video and found that yes I did get some relief from the pain. 🎉

[@harishhabit]

I've been in pain due to compensating since March 2024. Will def try this. Thank you from Indonesia

[@redefiningstrengthOC]

Hope you've gotten your movements assessed as well! Wishing you a speedy recovery!

[@peace-c2r]

Oh great, yet more stuff I can do before getting out of bed in the morning, as time allows. Much Thanks, cuz distinguishing in that complicated area is very important, or even integral.

[@sashal.n9454]

Love all the important details.

[@redefiningstrengthOC]

So glad the tips helped!

[@Thumpermad]

Your Advice is Fantastic I have been compensating for years after completing most of your moves in my personal Yoga sessions. After cycling my glutes have been sore as well I guess it's a work in progress ❤ thanks for sharing 🙏

[@redefiningstrengthOC]

Aw yay! Glad the cues and tweaks have helped!

[@LK-bz9sk]

Excellent tutorial. Thank so much and just subbed.

[@redefiningstrengthOC]

Welcome to RS! So glad it helped!

[@LillyMunster85]

Really appreciate this. Had a catastrophic fracture of my tailbone 4 yeats ago and lost so much glute and hip strength, especially this muscle.

[@redefiningstrengthOC]

It can be a slow rebuilding process but really focus on what you feel working and make sure to use those unilateral moves to isolate each side!

[@nickfranco2259]

This is amazing, Glad I got you on my feed today!

[@redefiningstrengthOC]

Aw yay! So glad the video helps!

[@kimdavis1091]

Excellent tips Cory

[@SnoringTurtle]

Very helpful video with excellent information I needed. Thank you!

[@redefiningstrengthOC]

So glad it helped!

[@mariamcdonald3841]

Very helpful, thank you for creating & sharing!

[@redefiningstrengthOC]

Glad it helps!

[@annepoitrineau5650]

Thank you. A lot to work on for the next three weeks.

[@redefiningstrengthOC]

There always is more to work on for sure! But the more we know, the more we can focus on those small tweaks to build!

[@lisa_roelofs]

Thank you so much!!! I have been trying to find a video that shows exactly this!!!

[@redefiningstrengthOC]

So glad it helps!

[@lisa_roelofs]

@ so if I’m lying on my side to do clam shells or leg lifts or even standing doing kickbacks, do I push my hips forward? I feel the harder I try to correct my form, I don’t feel it in the right spots!

[@danabraidman5755]

Incredible video! Thank you

[@redefiningstrengthOC]

So glad it helps!

[@v8wr]

AMAZING teaching how to feel the muscles you don't want and want! The first excersise: not feeling it...not feeling it...tilt hips/toes down.. not OH DEAR GOODNESS WOW I FEEL IT

[@redefiningstrengthOC]

Aw yay! So glad the cues and tweaks helped!

[@corinnasmithcs]

Very helpful! Thank you. I will spend more time focusing on what is working. 🙌

[@redefiningstrengthOC]

Truly so key we really focus on what we feel in moves and not just form!

[@nathanyoder4509]

Thanks for the tips and explanations Cori!

[@redefiningstrengthOC]

Glad they help Nathan!

[@RioGirl16]

Great info as usual. Thank you 🙏🏼

[@redefiningstrengthOC]

Thank you! So glad it helps!

[@zeldathewelder]

Excellent! This could be used by physical therapists!

[@courtneysummers6287]

Amazing video! I’ve been an RMT for 25 years and just started coaching in the gym. My focus is beginners so this video is fantastic! PS where did you get your tights? Love them!!

[@redefiningstrengthOC]

So glad it helps! They are Constantly Varied Gear!

[@JMBProductionsYT]

Fantastic info! Thank you 🙏🏼

[@redefiningstrengthOC]

So glad it helps!

[@rjohnson387]

Really good!!! Thnx!!!!!

[@randy291]

Helpful and well explained video as always! Thank you for the tips and tweaks on these movements. Question,would the hip abductor machine at my gym also target the medius? Thank you. Keep the great content coming.!

[@redefiningstrengthOC]

YES! That machine is actually fabulous AND you can change postures or positions by leaning back or forward more to adjust hip flexion!

[@randy291]

@@redefiningstrengthOC good to know! Thank you for your quick reply! Always quality content!

[@DhilipRanganathan]

Amazing explanation and guidance on how to perform these moves the right way. Thank you very much and keep doing the great work. 🙏🙏

[@redefiningstrengthOC]

So glad it helps!

[@theveryplumdarcey]

Great video thank you.

[@Apocolypse88]

@Redefining Strength, nice arm gains!! 🤓

[@adegbenroagoro5180]

Thank you very much Cori

[@fehmidakola2617]

Thank you for this informative video.

[@redefiningstrengthOC]

Glad it helps!

[@MakeMovesWithNaila]

Love this!

[@Martabtf]

ThankS... Btw. Love your Shoes 😊💕

[@redefiningstrengthOC]

Thanks!

[@csscott9803]

Thanks for sharing 😊🙏❤

[@BWater-yq3jx]

Interesting that the tweaks in that exercise actually make it very close to a martial arts side-kick. You turn the toes down, and either turn your supporting foot out or kick somewhat behind you. I do some similar exercises, but standing up, and without holding anything for balance. This also works the hips on the supporting leg.

[@redefiningstrengthOC]

So key with martial arts that this muscle is strong so makes sense that so many moves work it! And yes, the balancing leg is definitely also working to stabilize!

[@dundithe24824]

This really helps.

[@redefiningstrengthOC]

So glad it helps!

[@ΓιώργοςΚουτσιούλης]

super usefull video!THANK YOU!

[@redefiningstrengthOC]

So glad it helps!

[@stephaddiction]

All of this is exactly where my pain is. Can you explain how to do hip thrust back squat and deadlifts without targeting these incorrect muscles?

[@redefiningstrengthOC]

I have some great videos on the deadlift and squat form already and how to make adjustments you should check out :-) But I'd recommend if you can getting your personal form assessed especially as you try to go heavier!

[@jazzzyg]

Thank you so much for this in-depth look into everything glute related. Your channel is so informative and I use a lot of your tips in my workouts. BTW, what brand is the tank top you’re wearing in the clips of your talking and performing the movements in this video? TIA

[@ChittarupaYoga]

So helpful. Thanks.

[@kds5065]

Today is leg day and I know I'm weak here. Great timing!

[@BBurnett333]

LOVE the explanations and close-ups of the move, angles, and visuals. It helps so much! I sent a text to RS Unicorn Wrangler, Lynne C, sharing regressing this move will help me understand more about body/mind connection. Im not sure Im feeling it correctly? Should the activation be in the middle of the glute or more toward the side/base of the glute? Either way, Im jamming over body my recomp with the Redefining Strength program! Thanks Cori! Team 1% with slow She-Hulk goals! 💪

[@redefiningstrengthOC]

So when you do the glute medius hand on side of butt, you want to feel it under your palm. And actually with slightly different postures you may feel more upper palm, whole palm or even lower palm. But it's under that palm you want to feel. Hope that clarifies!

[@rosamoreno4794]

Can you post about your premenopause or perimenopause routine? Exercise and Rx. I am 47 and just hopped on HRT, 2 mg Estradiol tablet and 100 mg Progesterone capsule. For some reason I always thought HRT had testosterone but it doesn’t, it’s basically the same ingredients as birth control pills but are not synthetic like BC pills. This year I automatically gained 4-5 doing the exact same thing, the struggle is real.

[@redefiningstrengthOC]

Honestly each client I have needs different things based on the symptoms they have and what they need to address not just the weight gain. And you being on HRT would also impact potentially what you need. Tracking your food to start and focusing on protein and even eating more as you dial in your strength work is key. Here are some nutritional tips I focus on with my clients in perimenopause and menopause because pre-menopause would be the normal period cycle. Here's the cheat sheet: drive.google.com/file/d/1fNc_tLN_2J7TopwdIKhaggGahsU50W1R/view?usp=sharing

[@R0ger007]

Very informative video. It would be useful to emphasize the function of the glute medeus and what the benefits of keeping it strong are 👍

[@redefiningstrengthOC]

Glad the video helped! :-)

[@R0ger007]

@@redefiningstrengthOC only partially, as per my comment.

[@jameseden9380]

Great video

[@cjShinsato]

Your outfit ❤ exercises are the Truth 🙏🏽 will do

[@redefiningstrengthOC]

Thanks! Glad the video helps!

[@rebanelson607]

I'm so glad I found this because I was doing everything wrong!

[@redefiningstrengthOC]

So glad it helps!

[@pizmotality8136]

Such great content and I LOVE your natural “no make up” look. Beautiful in every regard!

[@redefiningstrengthOC]

Thanks! Glad the videos help!

[@HeyItsMaori]

Oh my gosh! Turning my toes toward the ground immediately made me feel it in my glutes.

[@redefiningstrengthOC]

AW YAY! Glad it helped!

[@sayusayme7729]

Was hit from behind as a pedestrian at 69, it’s been 4 years and now my hips, knee Middle back and neck. No help as yet. Can’t walk without walker as balance ( possible TBI) when I hit the ground. I will ask doctor or physiotherapist. Thank you

[@redefiningstrengthOC]

Definitely getting those movements assessed and having that wellness team around you to help you rebuild is key!

[@maxboutelle1649]

Great video and info. I love your tank...what brand is that? thx!

[@redefiningstrengthOC]

Thanks! The Unicorn one is mine but the all black one is Lorna Jane.

[@jotodd11]

You hit all the main brownie deng points on my issues!

[@redefiningstrengthOC]

Glad I could help ;-)

[@suzanner3894]

Great video!

[@redefiningstrengthOC]

glad it helps!

[@LisaSaffell]

Thank you so much! I have gluteal tendonopathy ? And bursitis. I’ve been revisiting some moves from PT 2 years ago but not getting relief because I don’t have that mind body connection.

[@redefiningstrengthOC]

So glad this helps! Make sure to include that full prehab process and even assess your ankle mobility and the OTHER side. Often we don't search further from the pain to realize too what is contributing to overload. Hope you do get reassessed if needed as well! Wishing you a speedy recovery!

[@Drrck11]

This is very helpful for me as a runner.

[@redefiningstrengthOC]

YES! Such an important muscle to activate and strengthen!

[@julibrown6984]

Thank you so much

[@seanfaherty]

Good information once you got to it

[@suzannehill2111]

I wish there was someone like you were i live i could hire as a personal trainer. Your advice and mentorship would be a real game changer. I appreciate your videos What shoes are you wearing?

[@redefiningstrengthOC]

The shoes are no bull but I do have fabulous online coaching options where I help clients with exactly this :-) In case you want to check it out - redefiningstrength.com/private-coaching?sl=yc

[@ammonexus]

Great video. How many times a week would you suggest to do the 2 strengthening exercises please. Long term would you carry on the same amount or scale it back once you have good strength in the muscle.

[@redefiningstrengthOC]

So I would use this activation more or less depending on the person and "issue." It may be enough to include it in your lower body warm ups or even before a run or ride. But if you are "rehabbing" something more frequency but less volume is needed per time. So implementation is different based on usage and need :-)

[@ammonexus]

Really appreciate the reply 🙏🏾

[@LinguaExplorer_Suz]

Ok WOW. Had no idea there was so much to learn about these two movements! I have never heard this explained like this in all my years of gym classes 😂. The last move on the bench...is that an advanced move for the same muscle?

[@redefiningstrengthOC]

Glad the tips help! So the last move is extending the range of motion on a lateral raise which can advance the move and help you strengthen through a bigger range of motion. Putting a muscle under stretch to work can also improve muscle hypertrophy!

[@l.g.6098]

I would like to see proper torso alignment. With the moves you just showed, when I get into this position, my neck is compromised. How can you perform these moves without keeping your torso upright and using the arm as leverage?

[@redefiningstrengthOC]

You want to use the arm to stabilize but it shouldn't be leverage. You can also fully lie on your side if that is more comfortable. Both can be used based on what allows you to relax and focus on the leg lift.

[@warrengiles5735]

Thanks for the video good information. Cool outfit!

[@redefiningstrengthOC]

Thank you! And glad it helps!

[@susanapplegate9758]

My G Medius has been sore the past couple months so I’m rolling it on a lacrosse ball (owie). This video is excellent and I’ll incorporate your suggestions immediately. If you can, would you consider something along the line of plyo? I’m training for my second Spartan in ‘25, at 70 and catching those monkey bars has got me dismayed.

[@redefiningstrengthOC]

Sorry not sure what you mean along the lines of plyo...but with monkey bars I'd do a ton of grip work and hangs even on just a pull up bar alternating sides but starting with a weight transfer between hands. You can slowly move from band or foot assisted to taking on more weight as you do!

[@spinnettdesigns]

I appreciate your delivery and detail so much. I’m 62 and have been sleeping on the floor Japanese style for the entire year. It’s taken away my bound up fascia and revealed how much muscle wasting I’ve experienced. 🫣 It scares me bc I know how vital glute (grip and dead hangs) strength is and esp for the elderly as markers for longevity. I just said to my friend today “ I’ve GOT to work my glute medius!” She recommended pistol squats with various inclines. I know that squats are great but my ankle flexation needs Improvement so I end up discouraged. With these, I can bypass the ankle discouragement 🎉 Please, how often do you recommend them? Thanks for all that you do. ❤

[@redefiningstrengthOC]

How often you include these may be based on what other moves and work you're doing and even volume of work you're including every day. Even just starting with work for this muscle 2-3 times a week can help. But often starting out less is more so we can be intentional and focus on that quality! Also here's some stuff for ankle mobility - redefiningstrength.com/3-moves-to-fix-hip-pain-the-ankle-butt-connection?sl=yc

[@fugazi225]

thanks for info