Let’s now discuss your lateral hip abductors, which are most activated during side seat work. They are made up of your Tensor fascia latae, Gluteus medius, and Gluteus minimus

Function

• Tensor fascia latae: abducts, flexes, medially rotates hip
  • Makes up the IT band with the gluteus maximus and fascia 
• Gluteus medius: abducts, flexes, extends hip
  • Stabilizes low back by holding hips level when one leg is lifted
• Gluteus minimus: abducts, inwardly rotates, flexes hip

Postures used in class

• Outward or upward movement of Glute Dives
• Upward movement of Side Diamond
• Side leg lift in Box Squat
• Hip Abductors
• Standing Pretzel

Stretches used in class

• Butterfly, IT band strap stretch, piriformis stretch (deep hip rotator stretch that hits all three glutes)

Cues / “True40 Truths” 

• “Lower back pain can be attributed to weak medius/minimus muscles!”
• “Stronger abductors keep the hips level while you walk/move.”
• “These muscles are crucial for strengthening the knees and important for posture.”
• “Strengthening these muscles, especially your tensor fascia latae, will prevent IT band injury and also will reduce saddle bags.”