Isolating the gluteus medius (a small and hard-to-train muscle located above the gluteus maximus, just below the lower back) can improve your alignment and reduce back and knee pain. According to researchers at the University of Wisconsin at Milwaukee, a weak gluteus medius can aggravate these common problem areas.|
Action Sparked: According to the study's author, Jennifer Earl, Ph.D., a cable hip abduction targets this muscle. (You can use either a cable cross machine or a low-wall/door mounted resistance band.)
Try our Low Mount Standing Abduction for the same effect. Hold in this position for 10 seconds (work your way up to 30 seconds gradually). Complete 3-5 sets per leg.