A Three-Move Routine for Tight Thighs, Built Around the Anterior Gluteus Medius
ひなちゃんねる / Hinata Kato
In this short follow-along workout from HINA CHANNEL, host Hinata Kato offers a three-exercise routine aimed at people who feel their thighs are tight and bulky. The host, who says their own thighs are tight too, argues that the problem comes from a small, rarely used part of the hip: the anterior fibers of the gluteus medius. The routine wakes that area up, trains it lightly, and then stretches it. The host presents this as a "fundamental improvement" that is different from simply losing fat or building muscle.
Move 1: Side-to-Side Leg Swings to "Turn On the Switch"
The first exercise is a mobility drill done for one minute. Sitting with the legs bent, you tip both legs from side to side. The host stresses one detail: the knees must be bent at a 90-degree angle. Without that, they say, the exercise is pointless.
The host expects this to hurt for people with limited range of motion in the hip, and reacts to the discomfort several times while demonstrating. They describe the purpose as turning on a switch so the target area can move properly, and call this stretch very important. Their cues are simple: keep breathing and keep moving the legs side to side.
Move 2: Clamshells, With the Top Leg Forward
The second exercise is a glute workout called clamshells, done 30 times on each side. The setup differs slightly from a standard clamshell. You place the heel of the top leg against the knee of the bottom leg, so the top leg sits in front of you, and then open and close it. The host counts through all 30 reps on both sides.
Move 3: A Static Stretch for the Anterior Gluteus Medius
The last exercise is what the host calls an anterior gluteus medius fiber stretch. Lie on your back with your knees bent. Rest one foot on the opposite knee, then rotate your lower body inward toward the floor. Hold the position for 60 seconds, then switch sides.
While holding the stretch, the host points to the area being stretched and names it as the anterior fibers of the gluteus medius. They ask viewers to remember that term. According to the host, as this area stretches the pelvis adducts, and this relieves tension in the buttocks and thighs, which makes them look slimmer.
Why These Three Moves, in This Order
During the final stretch, the host explains the logic of the sequence. Their central claim is that thighs become tight because people neither stretch nor strengthen the anterior fibers of the gluteus medius. They call the routine "truly revolutionary" for addressing this.
Each step has its own role in their explanation:
- The leg swings mobilize the anterior fibers and "send a signal" to the area.
- The clamshells train those fibers lightly.
- The static stretch lets the area rest while also stretching it, which the host says causes the pelvis to adduct internally.
The host specifically warns against overdoing the clamshells. If you do too many, they say, you end up using the larger gluteus medius muscle or its posterior fibers instead of the anterior ones. So the exercise should be done in moderation, and steady daily practice matters more than volume.
Anterior Versus Posterior Fibers
The host says this idea came from working with a bone expert who helps make videos for HINA CHANNEL and also teaches the host. They met the day before filming to discuss leg mechanics and thigh tightness. The host says they had heard of the gluteus medius before but only then learned that it has anterior and posterior fibers that act differently.
Their explanation is that the anterior fibers adduct the pelvis, while the posterior fibers open it. Even though we want to use the anterior fibers, the host says, we rarely do. They see this as the reason all three stretches feel painful, and as the reason the routine matters. They kept it to only three exercises so that viewers can stick with it every day.
Reported Results and the Idea of "Fundamental Improvement"
The host describes their own goals as tightening their curves and lifting their butt. They report that three days after starting the routine, they could already see a change in their body shape. They also claim that doing it just three times can dramatically change how you look. These are the host's personal observations, and they invite viewers to report their own results in the comments.
The host then returns to a theme they say they have repeated many times: "fundamental improvement." In their view, anyone can slim their legs by losing fat, building muscle, and stretching. But the aim here is legs that are better looking, healthy, and free of tension and swelling, and for that the host considers fundamental improvement essential. They argue that it makes legs harder to thicken. Putting it "dramatically," they describe the goal as legs that will never get thicker.
The host says that thanks to this approach their own legs really did stop getting thicker. They end by encouraging viewers to start the next day and spend about three minutes a day on the routine.
This is great for people with tight thighs. Let's do this together. My thighs are also tight.
Stretch your legs side to side. Make sure to bend this part at a 90-degree angle. Otherwise, this is pointless. Move your legs side to side like this. Do this for one minute.
How painful this must be. For those with limited range of motion in this area, this move must really hurt. Let's turn on the switch to move this part properly. It is very important to do this stretching exercise.
Please breathe. Simply move your legs from side to side. How painful!
OK. Next, try a glute workout called "clamshells." Place the heel of your top leg against the knee of your bottom leg. Do a clamshell with your top leg in front of you. Do this 30 times.
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Twenty-one. Twenty-two. Twenty-three. Twenty-four. Twenty-five. 26. 27. 28. 29. 30.
Do the same on the other side.
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Twenty-one. Twenty-two. Twenty-three. Twenty-four. Twenty-five. 26. 27. 28. 29. 30.
Finally, perform an anterior gluteus medius fiber stretch. Lie on your back and bend your knees. With one foot resting on one knee, rotate your lower body inward toward the floor. Hold this position for 60 seconds.
So this part will stretch, right? This area is called the anterior fibers of the gluteus medius. Remember the term "anterior fibers of the gluteus medius."
As this area stretches, the pelvis adducts. This will reduce tension in your buttocks and thighs and make them slimmer. This results in tight thighs because we are not stretching or strengthening the anterior fibers of the gluteus medius. That's really not good. Isn't this amazing? That's why I think this workout video is truly revolutionary.
First, we mobilized the anterior fibers of the gluteus medius. Do the same on the other side. Rotate your lower body inward.
First, we engaged the anterior fibers of the gluteus medius by moving the leg from side to side. We sent a signal to that area. Then we did that workout. By doing clamshells, we lightly trained the anterior fibers of the gluteus medius.
It's not good to do too much of it. In that case, we end up using the larger gluteus medius muscle. Or we end up using the posterior fibers of the gluteus medius. So we do it in moderation. It's important to keep doing it every day steadily.
Then we do this. This is a static stretch to give the area a rest. Now let this area rest properly. At the same time, stretch this area. This causes the pelvis to adduct internally.
These anterior fibers act to adduct the pelvis. This is the second time I've spoken about this. Pelvic adduction really takes the tension out of our thighs. Isn't this amazing?
I am making videos for Hina Channel with a bone expert. At the same time, I am also learning from them. I met with them yesterday to learn about leg mechanics and discuss thigh tightness. What a shame. I had heard of the "gluteus medius" but learned that it has anterior and posterior fibers that act differently.
For now, all you need to remember is the term "anterior fibers of the gluteus medius." These anterior fibers act to adduct the pelvis. Conversely, the posterior fibers open the pelvis. Even though we want to use the anterior fibers, we rarely use them.
All those stretches hurt, right? They were painful for me too. That's why this workout is so important. That's why I've only given you three workouts to help you stick to them every day. Let's continue to do this.
I'm trying to achieve my ideal body shape, so I'd like to tighten my curves and lift my butt. This will really change the shape of our bodies, so let's work together. It's been three days since I started doing this and already I can see a change in my body shape. Doing this just three times can dramatically change the way we look. If you try this, let me know in the comments how it went. This is amazing.
I have said many times that the key is "fundamental improvement." Anyone can slim down their legs by losing fat, building muscle, and stretching. But we want to have better looking legs. We want to have beautiful, healthy legs that are free of tension and swelling.
In that case, the key is definitely to make fundamental improvements. By making fundamental improvements, it will become harder for our legs to grow thicker. To put it dramatically, we can have legs that will never get thicker.
So, on Hina Channel, first of all, I want to instill in myself and everyone the idea of "fundamental improvement." Thanks to the fundamental improvements, my legs really stopped getting thicker. So, starting tomorrow, let's work hard and take just three minutes to do this together.
Thank you for working out with me until the end. Please hit the like button and subscribe to this channel. Goodbye.
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