20/08/2026
The glute med is the muscle you never think about until it stops doing its job.
It’s what keeps your pelvis level every time you take a step, climb a stair, or stand on one leg to pull your socks on. Side lying work is one of the best ways to load it, but often the easiest to do wrong.
The pelvis rolls back, the hip flexors or TFL take over, and you don’t strength where you need to.
Here are my three fixes:
1️⃣ Roll your top hip forwards. Small movement, big difference. It takes the front of the hip out of the equation and puts the work straight into the back of the glute where you actually want it.
2️⃣ Lengthen your waist. Focus on creating a long waist before you start, engaging your deep abdominals and stabilising your spine and pelvis so you can isolate the glute.
3️⃣ Add a resistance band. Not to make it harder for the sake of it but the band gives you something to push against, and suddenly you can feel where the work is meant to be. That feedback is magic.
This is how you get the most from your side lying work. Keeping your hips strong and stable, that keeps you walking hills, carrying shopping, and staying steady on your feet for decades.
Save this one for your next session and let me know which one worked for you. And if you’re still unsure, drop me a DM or comment below🤎
