Strengthener # 3: gluteus medius

The gluteus medius is a muscle that you find on the exterior side of the hips. It is part of the 3 gluteus muscles that are part of your buttock. This muscle is stabilisor in the walking process. It does also help taking the leg away from the body, in an abduction. How is how to strength this muscle:
-Get on your knees, with your palm against the floor. While keeping your knee bend, bring your leg to the side, like a dog will do. For that reason, this exercice is called the `fire hydrant`.

 Hold this movement for 5 seconds. Repeat 8 times. As you get confortable with this exercice, you can add some repitition and even add an elastic band to add some resistance.