4. Gluteus Medius
The move: Side knee plank with clamshell
Why it’s key: This move is often part of physical therapy for lower-body issues like IT band syndrome, since it is great for strengthening the hip flexors—a common point of weakness. “If your knees cave inward when squatting, a weak gluteus medius is why,” Kawamoto says.
How to do it: Start in a high side plank, feet stacked, knees bent. Raise upper knee, hold for 12 seconds, and lower. Then do 12 dynamic reps. Next, hold the raise for 10 seconds, followed by 10 quick reps. Continue pattern to 2 reps, then switch sides and repeat ladder.
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