There are a lot of you who lift your leg all the way up to here, If you do it like this, then your thighs would be more worked out. So when you lift your leg, it should be A little tilted backwards Hello, it’s Moon Seok Gi from Fitvely. The last time, I showed you the gluteus medius workout with a standing posture, A lot of you said that you feel pain in the back, or the feet, So I will tell you how to only work out your gluteus medius from a lying posture, facing down. In case of the gluteus medius, you have to exercise a lot to make a voluminous hips without hip dips You can try this move at home, and you can increase the intensity with this kind of band. With this, it’s a good exercise to strengthen your hips, so I recommend you to try this at home. First, lie down at a stable posture like this, On the mat, lie on your side. When you are on the side lying position, It’s important to get your whole body straight like this. The arm should be perpendicular to the body, so the arms buttress the body. Then you lift your leg. The gluteus medius is used to rotate the body outwards. Let’s lift the leg. There are a lot of you who lift your leg all the way up to here, If you do it like this, then your thighs would be more worked out. Since the gluteus medius is not located perpendicularly like this towards the back, So when you lift your leg, it should be a little tilted backwards, so that you can contract your gluteus medius effectively. I will show you it from close-up. When you look at this, when you lift your leg, If you lift it straight from the body, you will contract the thigh muscles more than ones in the hip. So when you lift your leg, it should be a little backwards from the body, A little sideways, that is how you exercise your gluteus medius more effectively. But the point here is, when you lift your leg, The foot is pulled down all the way like this, but when your foot is pulled down, You can’t really work your gluteus medius here. So you have to flex it up, so that the hamstring is pulled up, And so that more weight is placed on your hip, Right, lift, Lift, Lift, Okay, good, now let’s do the other way. Okay, start. When you do it, always flex your toes towards your body, lift up, down, Lift, and down, You see the hip is worked out here? And the important thing is, when your waist is tilted backwards, you will get your waist injured easily. So keep your body straight all the time. Right. Lift, Lift, Higher, right. Exactly. You have to do at least 20 times on each side to work your gluteus medius effectively. So when you do it like this, you will feel that this side, your gluteus medius is worked out. When you get the hang of how to properly exercise, If you use this resistance band, you can work it out even more. Let’s try it with this band on. The right location of the band is around your knees, Get to the right position, And we will try it again, with the toes to the body, right, lift, Lift, Lift, yes, not to get your body twisted, higher, yes. Higher, right. Higher. Always flex your foot, right. Lift, Lift, Lift, Lift, higher, Yes, feel the resistance when you lift it. You can effectively work your gluteus medius. This exercise is different from what you do standing up, So it does not put any weight on your leg Or causes back injury So you can try this at home more effectively. Now, turn to the other side, and try it again. Don’t let your arm get too far away from your body, When you let it do that, your trapezius may hurt. Perpendicular to your body, And fix the hips, And the toes to your body, right, and the leg backwards, Here, get your hips higher as you can, right, Two, Three, right, higher, four, five six seven eight nine, Good, keep doing it, In case of the gluteus medius, before you squat, You can warm up your hips. And you will be able to work out your gluteus medius more. A lot of you don’t properly work your gluteus medius out Don’t just squat, don’t just work your gluteus maximus, And work your gluteus medius as well, So that you get a beautiful overall hip line And healthier hip muscles. This is it for today’s video, And if it was helpful, Please press upvote, – And subscribe.