The glutes are an incredibly powerful and important muscle. There are three layers to the glute muscles: gluteus minimus, medius, and maximus. Today we are focusing on the gluteus medius.
The gluteus medius muscle is the gluteal muscle that sits just above the prominent bone at the side of the hip. The primary function of this muscle is to abduct the hip (bring the leg out), but perhaps its more important function is to stabilize the hip, laterally (from the outside). This muscle is especially active when standing on a single leg, which is important for movements including walking, running, and changing directions. Weakness in this muscle can result in pain, soreness, and injury to the hip itself, the IT band, and the knee. Try the following exercises to keep the gluteus medius strong and functional.
Gluteus medius strengthening Exercises: (See video below for demo!)
Clamshells: repetitions = 10, sets = 2, both sides
Hip hike: repetitions = 10, sets = 2, both sides
Side straight leg raise: repetitions = 10, sets = 2, both sides
Banded side steps: repetitions = 10, sets = 2
Let us know how these exercises are working for you, and if there are more ideas that are needed, or problem solving around your injuries or pain, do not hesitate to contact us! Book your Free 15-minute meet & greet today!
Disclaimer: Please note these exercises may not be right for you. Please discuss your concerns with your physio or healthcare provider before starting these or any new exercises.
By: Chris Dahiroc, Physiotherapist