Elite Performance Institute

Glute med strength matters for hip stability, running mechanics, and single-leg control.

This progression moves from Level 1 to Level 5:
Clamshell → Side-Lying Hip Abduction → Lateral Band Mini Walks → Standing Fire Hydrant → Modified Side Plank With Hip Abduction

Start with the level you can control well, then progress from there.

If you’re doing dead bugs but not really feeling your core, this is a common issue.

When the knees travel too far toward the chest and break the plane of the hip, you lose the stabilization this exercise is supposed to train.

A simple fix is placing a foam roller on your stomach. It gives you immediate feedback and helps you maintain better positioning throughout the movement.

One small adjustment can make a big difference.

Trying to improve thoracic mobility with cat cows but not seeing much change?

Most people end up moving through their low back instead of their upper back. Sitting your hips back onto your heels helps limit lumbar motion so the movement actually comes from the thoracic spine where we want it.

Small tweak, big difference in how the exercise works.

5 Levels of Adductor Strength.

Build control.
Build strength.
Progress.