{"id":250081,"date":"2025-10-30T12:40:08","date_gmt":"2025-10-30T12:40:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/250081\/"},"modified":"2025-10-30T12:40:08","modified_gmt":"2025-10-30T12:40:08","slug":"jennifer-anistons-trainer-says-these-are-the-three-exercises-that-will-help-you-perfect-your-squat-form-and-build-strong-glutes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/250081\/","title":{"rendered":"Jennifer Aniston\u2019s trainer says these are the three exercises that will help you perfect your squat form and build strong glutes"},"content":{"rendered":"

When we squat<\/a>, the gluteal muscles in the butt\u2014especially the glute maximus and medius\u2014work together to stabilize and mobilize the hips, supporting balance and the lower body.<\/p>\n

And if the glute medius<\/a> (the small muscle on the side of the hip underneath the maximus) is weak, this can cause your knees to cave in when you squat, says Jennifer Aniston<\/a>\u2019s fitness coach Dani Coleman<\/a>.<\/p>\n

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Coleman, VP of training and head trainer at Pvolve<\/a>, tells Fit&Well that \u201cthe glute medius is a key\u2014yet often overlooked\u2014muscle for hip stability, posture and injury prevention.<\/p>\n

You may like<\/p>\n

\u201cStrengthening it supports everything from everyday movement to long-term joint health, which is a core focus of our method at Pvolve.\u201d<\/p>\n

Here she suggests three glute medius moves you can try at home today.<\/p>\n

1. Side-lying leg lift<\/p>\n

Sets: 2-3 Reps: 15-20 each side<\/p>\n

How to do it:<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Lie on your left side with one leg on top of the other, and your body in a straight line, your left arm on the floor with your head resting on your upper arm.Lift your right leg to just above hip height\u2014this is your starting position.Raise your right leg as far as your mobility allows.Lower with control to the start.Do all your reps on your left side, then switch sides.<\/p>\n

\u201cA side-lying leg lift is one of my favorite exercises to target the glute medius,\u201d says Coleman. It is performed on the floor, which makes the exercise simpler to execute, and more targeted and effective. This exercise can help improve your hip\u2019s stability and range of motion, which can improve daily functional movements like walking.<\/p>\n

\u201cYou can complete this movement using your bodyweight or add a resistance band, such as our Pvolve light ankle band<\/a>, to challenge your lower body and improve your strength.\u201d<\/p>\n

Form tip: \u201cKeep your hips stacked to avoid compensating through the lower back, engage your core and use a cushioned mat to help provide lower body support,\u201d says Coleman.<\/p>\n

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\"Light\n<\/p>\n

<\/a><\/p>\n

2. Single-leg balance<\/p>\n

Sets: 2-3 Reps: 10 each side<\/p>\n

How to do it:<\/p>\n

Stand with your weight over your right foot and lift your left foot in front of you, keeping your left leg straight. Put your hands on hips or out to the side for balanceBend your right knee and push your hips back to lower until your left heel taps the floor.Push through your right foot to stand back up, extending your right knee and hips.Do all your reps on one side, then switch sides.<\/p>\n

\u201cA single-leg balance challenges the glute medius by forcing it to contract to help stabilize the pelvis and keep your hips level,\u201d says Coleman. \u201cThis action also mimics movement patterns such as running, walking and climbing stairs.<\/p>\n

\u201cA single-leg balance can be an incredible tool to improve balance, correct muscle imbalances, improve posture, and strengthen stabilizing muscles that are often overlooked.<\/p>\n

Form tip: \u201c If balancing is new to you, feel free to hold onto a stable surface so you can focus on your form,\u201d says Coleman. \u201cAs you progress, you can remove the stable surface and rely solely on your body weight. Keep your core engaged to help support your lower back.\u201d<\/p>\n

3. Side plank with leg lift<\/p>\n

Sets: 2-3 Time: 15-30sec each side<\/p>\n

Lie on your left side with your torso propped up on your left forearm, your left elbow positioned under your shoulders, and one leg on top of the other.Engage your core and lift your hips so your body is in a straight line from head to feet and lift your right leg to hip height.Hold this position and raise your right leg as far as your mobility allows, then lower it to hip height.Continue for time, then repeat on the other side.<\/p>\n

\u201cThis dynamic move challenges your core, strengthens your glute medius, and can be amplified by adding light ankle weights<\/a> to your legs,\u201d says Coleman. You can also modify the exercise by holding the side plank on your lower knee, rather than lower foot.<\/p>\n

\u201cWhen completing this exercise, you will feel your outer glutes strengthen, which can help prevent injuries to your lower back, hips and knees.\u201d<\/p>\n

Form tip: \u201cKeep your spine lengthened, your neck long and core engaged,\u201d says Coleman.<\/p>\n

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\"1.5\n<\/p>\n

<\/a><\/p>\n

Pvolve<\/p>\n

1.5 Lb Ankle Weights<\/p>\n","protected":false},"excerpt":{"rendered":"When we squat, the gluteal muscles in the butt\u2014especially the glute maximus and medius\u2014work together to stabilize and…\n","protected":false},"author":2,"featured_media":250082,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,407,84],"class_list":{"0":"post-250081","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ca","9":"tag-canada","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/250081","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=250081"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/250081\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/250082"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=250081"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=250081"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=250081"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}