Session 8 · Build
Band Work: Medius
Today’s session: 6 moves
Banded Lateral Walk
10 steps each directionPlace the band above your knees. Stand in a quarter squat with feet hip-width apart. Step your right foot out to the right, then follow with your left foot, maintaining tension in the band at all times. Take 10 steps to the right, then 10 steps to the left. Keep your hips low and your knees pressed out. Your feet never touch. Exhale with each step. This targets the gluteus medius directly. You should feel a deep burn on the outer hip.
Banded Side-Lying Leg Lifts
12 each sideBand above the knees. Lie on your side with legs straight. Exhale and lift your top leg against the band’s resistance. Hold 2 seconds at the top. Inhale and lower for 3 counts. The band creates constant tension on the gluteus medius throughout the entire range. Keep your foot flexed and your toes pointing forward, not upward. Tempo: 2 up, 2 hold, 3 down.
Banded Standing Hip Abduction
10 each sideBand around the ankles. Stand tall, holding a wall for balance. Exhale and lift your right leg directly out to the side against the band’s resistance. Keep your toes pointing forward and your standing leg strong. Hold 2 seconds at peak abduction. Inhale and lower for 3 counts. Do not lean your torso to the opposite side to lift higher. The range is small but the burn is deep. This is pure gluteus medius work.
Side Plank with Clamshell
8 each sideLie on your side propped on your forearm, knees bent at 90 degrees. Lift your hips off the mat into a modified side plank. From this position, exhale and open your top knee (clamshell). Hold 1 second. Close with control. Keep your hips lifted throughout all 8 reps. This combines core stability with outer glute work. If your hips drop, rest them on the mat for a breath and continue.
Banded Monster Walk
10 steps forward and backBand above the knees. Stand in a half squat. Take large diagonal steps forward, pressing your knees out against the band with each step. Take 10 steps forward, then 10 steps backward. Keep your chest lifted and your hips low. The diagonal stepping pattern hits the gluteus medius from a different angle than the lateral walk. Breathe steadily throughout.
Pigeon Stretch
60 sec each sideFrom all fours, bring your right knee behind your right wrist. Extend your left leg behind you. Lower your hips and fold forward over your front leg. Breathe deeply into the outer hip. Hold for 60 seconds per side. Your outer glutes worked hard today. This stretch helps them recover and prepares them for the next session.
Pink Pilates Tip
The gluteus medius is often the most neglected glute muscle. Today you gave it dedicated, targeted attention. Notice if the outer hip area feels different after this session.
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