A powerful, efficient skating stride starts with stable hips. While many players focus on building massive leg strength through squats and deadlifts, they often overlook the smaller stabilizing muscles that make that strength usable on the ice. If a player's glute medius is weak, they are losing power and leaving performance on the table.
The glute medius is not a massive power producer itself, however, it is the primary stabilizer of the hip and knee. When this muscle is properly activated and strengthened, it creates a solid foundation that allows the larger muscles to fire with maximum force. The following drill, the Foot Supported Banded Glute Abduction, is an excellent way to isolate and activate the glute medius, ensuring the hips are stable and ready to produce power.
Why This Matters for Hockey
In hockey, every stride requires single-leg stability. When a player pushes off, the stabilizing leg must hold a strong, low posture. If the glute medius is weak, the knee of the stabilizing leg will often cave inward (valgus collapse), or the hip will drop. This energy leak means the force generated by the legs is not efficiently transferred into the ice.
In the gym, a strong glute medius helps stabilize the knees during heavy compound lifts. This increased overall leg strength and stability then translates directly to producing more force and a more efficient stride on the ice.
Exercise Breakdown: Banded Wall Hip Rotation
This exercise is designed to "awaken" the lateral glute muscles and train the body to separate hip rotation from knee stability.
Setup
•Place a resistance band around both legs, positioned just above the knees.
•Stand a short distance away from a wall, facing parallel to it.
•Lift the leg closest to the wall and place that foot flat against the wall behind you for stability.
•Align the knee of your elevated leg with the knee of your standing leg.
•Ensure the shin of your elevated leg is parallel to the ground.
Execution
•While keeping your standing leg firmly planted, open up your body by rotating your chest and the hip of the elevated leg away from the wall.
•Return to the starting position in a slow, controlled manner.
Key Coaching Points
•The most critical point is to keep the knee of the standing (stabilizing) leg perfectly solid. It must not rotate or cave inward as the rest of the body opens up.
•The movement should be highly controlled, focusing on tension rather than speed.
•Players must understand that the primary target of this exercise is the glute of the standing leg (the stabilizing leg), even though the moving leg will also feel some work from the band resistance.
Programming and Application
This exercise serves as an excellent warm-up or activation drill.
•Pre-Lift Activation: Perform 2 to 3 sets of 10 reps per side before moving into heavy lower-body lifts like squats or split squats. This ensures the stabilizers are firing, protecting the knees and allowing the athlete to lift heavier with better form.
•Pre-Ice Warm Up: Use this drill before getting on the ice to prime the hips for the single-leg demands of the skating stride.
Final Thoughts
You cannot fire a cannon from a canoe. If a player's hips are unstable, their leg strength will not translate into skating speed. By incorporating targeted glute medius work like the Banded Wall Hip Rotation, players can eliminate energy leaks, stabilize their stride, and unlock their true power potential on the ice.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
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