Glute Medius Isometric (Banded Mini-Squat)

How to do it

1. Stand in a squat stance with a resistance band around your knees.
2. Drop into a mini squat and hold the position.
3. Keeping your feet glued to the ground (tripod foot), drive your knees out against the band.
4. Hold until the lateral glutes begin to burn.
5. Alternative: wall sit with the outer foot ~12 inches from a wall, jamming the inner-thigh hip into the wall, keeping the pushing knee in line with the foot.

Form cues

• Drive the knees out, don't let them cave inward
• Keep the tripod foot planted

Dosage

5 reps of 10-30 second holds (low intensity ~25% effort)

Muscles worked

Strengthens: gluteus medius

Target muscles

Helps with

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