Hip–Pelvis–Glute Med Corrective Routine
This routine is designed to correct glute med inhibition, TFL dominance, pelvic asymmetry, and
related pelvic floor and erectile dysfunction symptoms. Follow the steps in order. Do not skip
phases.
STEP 1 – Reset Rib Cage & Pelvis (5–7 min)
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90–90 Breathing: Lie on back, feet on wall at 90°. Lightly squeeze pillow between knees. Slow
nasal inhale, long mouth exhale. Feel ribs drop down and in. Continue for 5–7 minutes.
STEP 2 – Decompress the Pelvis (3–5 min)
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Supported Deep Squat Breathing: Heels elevated if needed. Sit deep, hands on knees. Relax
hips downward and breathe slowly for 2–3 minutes.
STEP 3 – Turn Down Overactive Muscles (6–8 min)
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TFL Release: Ball just below front hip pocket. Slow circles. 60–90 seconds each side.
Piriformis Decompression: Sit on ball, hold tender spot, breathe. 60 seconds each side.
Adductor Soft Release: Foam roll upper inner thigh, avoid pubic bone. 60–90 seconds each
side.
STEP 4 – Reactivate Glute Med (6–8 min)
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Side-Lying Glute Med Lift: Bottom knee bent, top leg slightly back, toes slightly down. Lift
slowly. 3 sets of 10 reps per side.
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Banded Lateral Walks: Band above knees, slight hip hinge, ribs down. 2 sets of 10 small steps
each direction.
STEP 5 – Integrate & Restore Rotation (4–5 min)
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Hip Airplanes (Assisted): Hold support, rotate pelvis open and closed. 2 sets of 5 reps each
side.
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Supine Pelvic Tilts: On back, knees bent. Posterior tilt to neutral with slow breathing. 2 minutes.
What to Avoid
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Heavy squats or deadlifts
Aggressive piriformis stretching
Long static adductor stretches
Sitting cross-legged
Forcing glute exercises without rib control