Uploaded July 2026 | Updated September 2026, 2 weeks ago
All you need is a wall. That's it.
This 10-minute workout targets the gluteus medius - the outer hip muscle most people never train - and it's one of the most overlooked causes of low back pain, knee pain, and poor running form. Weak hips create a chain reaction through your entire lower body. This workout breaks that chain.
Whether you're dealing with nagging back or knee discomfort, looking to activate your glutes before a run, or simply want stronger, more stable hips - this routine works. No floor work. No equipment. Just a wall and 10 minutes.
Who this is for:
→ Anyone with low back or knee pain linked to hip weakness
→ Runners looking for a quick pre-run glute activation routine
→ Women who want stronger outer hips without a gym or equipment
→ Anyone who sits for long stretches and feels tight or unstable through the hips
What you'll work:
→ Gluteus medius (outer hips) - the main focus
→ Glute max for full hip extension
→ Hip abductors for lateral stability
→ Deep stabilizers that protect your knees and lower back
This workout is suitable for all levels and osteoporosis-friendly.
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
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⏱️ WORKOUT TIMESTAMPS & ROUTINE
Tools needed: Mat or comfortable floor space (Wall and floor-based movements)
00:00 - Intro
00:41 - Circuit 1 – Hip Mobility & Activation (1 x 45 sec)
• Standing CARs hip circles – right leg
• Standing CARs hip circles – left leg
02:54 - Circuit 2 – Lower Body & Lateral Hip Strength (1 x 45 sec)
• Knee press mini-squats – right side
• Knee press mini-squats – left side
• Side plank w/ clams – right side
• Side plank w/ clams – left side
• Side lying leg lifts – right side
• Side lying leg lifts – left side
08:48 - Circuit 3 – Glute & Posterior Chain Power (1 x 45 sec)
• 1-legged bridges – left leg
• 1-legged bridges – right leg
10:47 - Cool Down – Floor Stretches & Breathing
--------------
🥇 RELATED VIDEOS FOR YOU:
Quick Hip Mobility & Stretch for Women Over 40:
→ youtu.be/va3pqgyNCmY
Hips & Butt Strengthening Workout for Women Over 40:
→ youtu.be/XVTyeZ53aVA
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/imD6Dbev0s4
#HipStrengthening #GluteusMediusWorkout #KneePainRelief #HipMobilityRoutine #RunnerWarmUp Workout
All you need is a wall. That's it.
This 10-minute workout targets the gluteus medius - the outer hip muscle most people never train - and it's one of the most overlooked causes of low back pain, knee pain, and poor running form. Weak hips create a chain reaction through your entire lower body. This workout breaks that chain.
Whether you're dealing with nagging back or knee discomfort, looking to activate your glutes before a run, or simply want stronger, more stable hips - this routine works. No floor work. No equipment. Just a wall and 10 minutes.
Who this is for:
→ Anyone with low back or knee pain linked to hip weakness
→ Runners looking for a quick pre-run glute activation routine
→ Women who want stronger outer hips without a gym or equipment
→ Anyone who sits for long stretches and feels tight or unstable through the hips
What you'll work:
→ Gluteus medius (outer hips) - the main focus
→ Glute max for full hip extension
→ Hip abductors for lateral stability
→ Deep stabilizers that protect your knees and lower back
This workout is suitable for all levels and osteoporosis-friendly.
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
--------------
⏱️ WORKOUT TIMESTAMPS & ROUTINE
Tools needed: Mat or comfortable floor space (Wall and floor-based movements)
00:00 - Intro
00:41 - Circuit 1 – Hip Mobility & Activation (1 x 45 sec)
• Standing CARs hip circles – right leg
• Standing CARs hip circles – left leg
02:54 - Circuit 2 – Lower Body & Lateral Hip Strength (1 x 45 sec)
• Knee press mini-squats – right side
• Knee press mini-squats – left side
• Side plank w/ clams – right side
• Side plank w/ clams – left side
• Side lying leg lifts – right side
• Side lying leg lifts – left side
08:48 - Circuit 3 – Glute & Posterior Chain Power (1 x 45 sec)
• 1-legged bridges – left leg
• 1-legged bridges – right leg
10:47 - Cool Down – Floor Stretches & Breathing
--------------
🥇 RELATED VIDEOS FOR YOU:
Quick Hip Mobility & Stretch for Women Over 40:
→ youtu.be/va3pqgyNCmY
Hips & Butt Strengthening Workout for Women Over 40:
→ youtu.be/XVTyeZ53aVA
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/imD6Dbev0s4
#HipStrengthening #GluteusMediusWorkout #KneePainRelief #HipMobilityRoutine #RunnerWarmUp Workout
