Do these three movements to effectively train the gluteus minimus and medius:
- X-Band Walks: Set up with a light circular band and take short, lateral steps. Do these slow and controlled.
- Band Walks: The same movement as above but with a short band around the knees. Use an athletic stance and keep the spine neutral and the toes straight forward.
- Side-Lying Clam: With a short band, drive the hips up and try to activate the deep layers of the glutes.
![Glute Anatomy](https://www.archive.t-nation.com/wp-content/uploads/2019/08/Glute-Anatomy.jpg)
The goal here is hypertrophy and metabolic stress, so keep the quality of the reps high and do 15-30 reps.