By Dan Watt, Level 2 ACE PT and Author
(Co-blogger of twhealthhumor.com)
Author of the Kobo e-books Healing The Temple Of The Soul and Learning The Garden Of The Body (caedar-writing-artwork.com)
“It was a little after 5 a.m. in the morning and I was not awake yet when I asked my female client to get on the outer thigh machine. Not thinking I stood in front of her and said, “Okay, spread your legs.” Then my jaw dropped as I realized where I was standing and what I had said. Lucky for me she laughed and said she would tell all her friends what her trainer said. After that, I made sure I always stood at the side of the machine.”
Outer Thigh exercises using a strength band, lying on the floor, or kneeling are meant to work your gluteus medius. When you exercise on an outer thigh machine it’s mostly the tensor fascia lata you are focusing on.
The gluteus medius is important for stabilization when walking and outer thigh movement. If you were to do stepping or walking side lunges, with both feet on a line, and you find you are moving back from the line, the gluteus maximus is doing most of the work. If you find yourself moving in front of the line, your tensor fascia lata (TFL) has taken over. Using your gluteus medius as your main contracting muscle will keep you on the line.
People with weak gluteus medius often sway side-to-side when they walk, or if one side is dominant, may walk with a limp.
Whether standing, kneeling, or lying you want the exercised leg to be aligned with the rest of the body.
Model: Krystal (Hamel) Gohl Photo: Dan Watt
If you’re not sure where the glueus medius is, make a fist and gently press it against the indent area of your butt (a little higher than where Krystal’s fingers are). Contract against your fist.
Model: Gloria Antwi (certified personal trainer) Photo: Dan Watt
Observe the alignment of Gloria’s knee to hip. If her knee was more towards her elbow the Tensor Fascia Lata would take over, and if her knee was behind her supporting leg (knee on the towel) her gluteus maximus would be doing most of the work.
NWHealthFitness 