 Hi, I'm Lance Coyke and this is the left sideline right gluteus medius progression. So we're actually going to have five different exercises here that I like to work people through starting with something super easy to make it, you know, not too challenging to feel this right glute mean right glute max area Turning on primary focus though is shutting off the right inner thigh so things are They're not only going to get more complex. This is kind of a brain workout But it's also going to get more intense and towards the end of these They're actually going to be pretty hard to do not just correctly, but like to do And it's easier if you have less stiffness to overcome But if you had that you wouldn't need to do these exercises right so first one We're gonna need let me talk about my setup here We're gonna need a wall or something that's not going to move so that we can put our feet in it We're gonna need a bolster to rest our feet on top that just helps increase the range of motion that you're able to access During these exercises and then we're gonna need another bolster Underneath your left belly Just helps you get the right spine shape supports you a little bit and helps you cue on the left outer abdominal while you're doing this so the first exercise in our progression is The left sideline right glute max. This is a classic. I do like to work through this one I'm assuming that if you're getting programmed to this you're not gonna have much trouble with this But if you are you know for whatever reason one day Things are feeling stiff or you're not feeling that right glute You can always just regress back to this give it some time to calm down that right inner thigh which is shutting off your right glute and And just let it kind of settle in before progressing on to the next level So for this one you're gonna lay on your side You got that bolster underneath your left ab Knees are hips are bent up to 90 degrees and knees are bent to about 90 degrees as well Both feet are in the wall down there First we're gonna exhale and push the left hip down into the ground Next we're gonna push the feet into the wall and the right knee comes Forward ahead of the left knee And last we're gonna rotate the right knee up toward the ceiling And hold right there I'm just gonna take breaths. I like to hold for five breaths. I'm gonna breathe in through the nose Out through the mouth and if you're feeling any Front of thigh hip flexor quad kind of stuff Make sure you're keeping that heel pressure into the wall and make sure you're keeping that left hip pushing down into the ground As you support yourself up here You can try to relax the left leg left thigh and that will place more of the tension in the right glute and then one other thing and one other thing you can try to do is relax that right inner thigh like Like you're trying to make this leg a little heavier and that often will shift all the weights over into the right glute So that's about it. If you're not feeling it just give it some time Sometimes you need a couple of breath cycles for things to move around and for that right inner thigh to settle down That was progression number one now progression number two is The left side lying knee toward knee now I have a whole progression on how to get up to the knee toward knee So if you're having trouble getting to here, you might want to watch that video instead Hopefully though, you're going to be able to rock this. So it's basically the right glute max But now we're going to involve the left thigh a bit more So we're laying on the left side exhale and push the left hip down in the ground I feel my left outer abs turn on I've got pressure of my feet in the wall and then I'm going to Stack my knees the right one doesn't have to be ahead of the left one now And we're going to turn the right knee up I should feel the right glute kick on holding that leg up there doesn't need to be super intense But I should feel that and then after that I'm going to hold the right knee right there And I'm going to pick the left knee turn the left knee up toward the right knee, but not all the way up to it I'm going to need to use this hand my right hand here to brace myself So I'm not falling over because I don't have a whole lot of support now, but here I should feel I should need to take a breath I should feel that pressure of that left hip down in the ground I should feel three muscles work in here the right glute the left inner thigh And the left outside hip if you're feeling again if you're feeling that quad Or that tfl on the front outside corner of your left hip Then you're trying to do something too much so you might need to push that left hip down into the ground some more That tends to fix that one up So that was number two number one was the left side line right glute max number two was the left side line knee toward knee Number three is where we start to challenge this right glute mead A bit more so those first two are more like can I get the motor control to turn on the right glute? And this third one is okay. If I got it, let's start loading it a bit And specifically in different positions. So we're still going to stay hips bent up like this But now we're going to take this right knee and we're going to put it This is why this filing cabinet works super well for me because we're going to put that right knee Extending back and abducting up a bit I'm still keeping the weight of my legs supported though. That's pretty important for getting here You can do it unsupported, but it's a lot harder. And so for our progression number three We're supporting it to do this Again, it's basically the same stuff. We're just layering on small steps ahead of progression So we exhale push that left hip down into the ground From here I'm going to say Pick this left knee up just slightly. So you're feeling that left inner thigh If you're having trouble with that I I like to do that because it makes sure that I'm in my left hip But if you have trouble doing that you don't need to do that part But you do still need to keep that left hip pressed into the ground Okay And then the next step is just going to be i'm keeping this right leg supported So i'm not holding all of the weight of the right leg But now i'm going to turn it up just like we did our glute max Exercise and I should feel my right glute kick on when I do that. It doesn't have to be super intense here Okay, the big thing is when you pick that knee up You got to make sure that your hips don't rotate toward the ceiling Because then you're not going to feel the glute because you're not doing the glute using the glute to do the movement. Okay So we're just holding that for breaths Again, I like to do five breaths probably a five sets. So breath in through the nose Out to the mouth Make sure that left hip stays pushing into the ground Oh and that kicks on my right glute. Perfect I like it when things go according to plan As you exhale Let's say as you inhale you can try to lift up some more and as you exhale you can try to reach your Right knee away from you some more But you're not going to get a whole lot of movement here So don't force it because then you're just going to kick on this hip flexor tfl on this right side That I did and I felt it and it was correct But it was probably so subtle that it doesn't come up on the camera very easily Remember make sure to pause after your exhales And good. So I'm training the right glute there, but I'm keeping everything secure on my left side I should feel that right glute max. I should feel this left inner thigh and I should feel the left outside hip That was progression number three. Yes, it was. Okay. So first one was the left side lying right glute max Second one was the left side lying knee toward knee Third one we brought that top leg up and it stayed supported Now the fourth one is why it really intensifies. So I'm going to scoot away from the box just a bit So that I can straighten my right leg in line with the rest of my torso here What we're doing is we're making the lever longer on the glute So now the leg feels heavier even though it's the same leg, right? Just because it's further away from the point of the muscle that's supporting you Everything else is pretty similar though. So you're gonna you're gonna notice Some repetition. Hopefully you get deja vu doing this. Make sure that bolster is under the left ab We're gonna exhale push that left hip down in the ground And that'll actually move your right foot Keep it supported though. Next we're gonna pick up this left knee Make sure you get that left inner thigh and that left outside hip. Again, if you don't feel those We got to make sure that you're pushing that left hip down into the ground the whole time And now I would say don't move on if you don't have those things, okay Because you're not going to magically find them once you make the exercise harder So we got that left hip secured then and only then Do you exhale and reach the inside of your foot away from you? That will tilt Your foot so we evert the ankle so the inside of the foot comes away from you And just doing that you should feel your glute kick on As I did And this is basically it hold this position Just try to keep that ankle turned out Okay, so that one's really intense Because the leg gets really long and usually the right inner thigh is pretty stiff What I will say is normally with these other ones We're just kind of working on motor control and you only need like a mental break of 10 or 15 seconds before you do your next set For this one, this is this is like an exercise, right? This is like training and this muscle and probably this other stuff is gonna get pretty tired You have to stay as relaxed as possible But you're gonna need very focal intense contraction of this left outer hip that or sorry the left outer hip The left inside thigh and then the right outer hip as well The glute is going to feel a little bit different, but you should still have it supporting you so That was number four We're just trying don't try to pick the leg up yet Okay, so number four is keep the leg down and just get that leg reaching long that right leg reaching long That'll help you put more pressure of your left hip in the ground. That's number four So number one, we were scooted back toward the wall Knees bent up to 90 degrees. We did the right knee forward right knee up Right glute backs. That was number one. Number two is the knee toward knee Number three, we brought that top leg up still kept it supported and not all the way back necessarily You can move it all the way back if you have the right setup But it doesn't need to be we were just doing the right glute max with the leg kind of up and out like this And then number four we scooted away I'm not going to tell you the real name for this because it's too long Right leg goes super straight to increase the lever and intensity on the left or on the right glute. I did that again Number five It's basically that but you're going to pick this leg up Okay, so Since this is challenging. We're going to walk through it all again. So I exhale I push that left Fix my bolster here push that left hip into the ground Then I pick the left knee up Keep that left hip pushed in the ground. Yep, got it Then I exhale and reach long through the inside of the right foot down that way And then if I'm feeling ambitious I try to pick up on the inhale Hold it up there for breaths Oh, if you feel your neck kick on That's an indication that you're doing it wrong If you feel your foot is desperately trying to supinate that means you can't keep your hip abducted And you need to stop The biggest thing that people mess up and I mentioned this earlier though is when you try to Abduct that hip when you try to raise that right leg You do it with your back and your hip sags up like this and you lose pressure of that left hip in the ground So make sure it's very important during these that you make sure you keep pressure of that left hip in the ground the whole time Let's run through the progression one more time. We had the left sideline right glute max We had the knee toward knee We had the Bring the right leg up keep it supported glute max Then we had the straight leg I call this the right glute mead And then we had the unsupported straight leg Bringing it up like that Good luck