This article does not take into account that the Gmed can be anatomically subdivided into 3 parts, all of which can experience different levels of activity depending on exercise selection (32). Additionally, Gmed activation can vary as a consequence of different strength ratios of the Gmed to the quadriceps or hamstrings (43,45); altering the exercise intensity (44); changing the kinematics (10); changing the way the eccentric actions are performed (21); training experience (8,17,27); and asymmetrical loading (44). Another issue, which has not been included in this article, is the activity ratio between Gmed and the tensor fasciae latae. Thus, exercises with greater tensor fasciae latae activity than Gmed activity, such as forward lunges, should be coupled with other exercises with reversed reciprocal activity that favors the Gmed such as the clam (clamshell), sidestep, unilateral bridge, and quadruped hip extension (40).
This article summarizes the process leading up to a Gmed strengthening program: the identification of Gmed weakness, selection of Gmed exercises, and implementation Gmed exercises into resistance training sessions. Readers can apply handheld strength measurements easily in the gym, select a combination of thirty Gmed exercises from Tables 1 and 2, and apply them to a beginner's or advanced resistance training workout as described in Tables 3–5.
This article would not be published without foundation by project PRVOK P38, biological aspect of human movement, and by project GACR NO. 14-29358P and NO 16-13750S. The authors hereby thank Boris Orava, European Champion 2014 in classic bodybuilding from Santa Susanna (Spain), for demonstrating exercises in the video files.
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