THE GLUTE MEDIUS: THE FORGOTTEN GLUTE MUSCLE
There are 3 parts to the glutes. The gluteus maximus, medius and minimus. The gluteus maximus is the one people are primarily focused on but the glute medius is very important as well. It’s responsible for abduction, internal and external rotation of the hip and stabilization of the hip and pelvis during weight bearing activities. This muscle tends to be weak and needs more of our attention. If we don’t strengthen it, it can alter hip, knee and lower back function and can be associated with low back pain.
To locate the gluteus medius, stand with your hands over the sides of your hips. Stabilize on one leg and kick out or abduct the other leg. You should feel the muscle directly under the hand of your abducting leg contract. This is your gluteus medius. (Note: The gluteus medius of your standing leg is also working to stabilize your hip and pelvis).
Here are a few exercises to help strengthen the gluteus medius:
1) Side lying hip abduction-lie on one side with the bottom leg bent at a 45 degree angle. Keep hips and shoulders stacked. Contract the glute medius of the top leg, lift and lower the leg.
2) Clam shell-the set up is pretty similar except that both knees are bent. Lift and lower the top leg keeping the heels glued together.
3) Lateral band walks-place band around the ankles or directly above or below the knees. Stay in a half squat position and laterally walk in both directions keeping constant tension on the bands.
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