Hip Stability – A Focus on the Gluteus Medius Muscle

03/02/2017

In a recent blog, Principal Physiotherapist Tim Ellis wrote on Building the Ultimate Back – A Focus on the Gluteus Maximus Muscle. Another gluteal muscle that doesn’t receive much love is the Gluteus Medius which is vital for maintaining healthy hips and gives your rear end that extra curve. In this article, Physio Lawrence shares some vital information about this muscle as well as exercises that can help to strengthen the Glute Med.

What is the Gluteus Medius (Glute Med) Muscle?

The Glute Med is a fan-shaped muscle that sits deep to the Gluteus Maximus muscle. It originates deep in the back of your pelvis and attaches to the side of your hip. If you put your hands on your hips and drop below the ridge of your pelvis, that’s where the Glute Med sits. It might surprise you that it sits more on the side of your hips and this is crucial for its function.

 

What is the Glute Med’s Function?

The Glute Med plays an important role in walking, running, and almost any lateral movement. It works to maintain the level of the pelvis when weight bearing on one leg. For example, when you swing your right foot across in walking, your left Glute Med is contracting to prevent the right side of your hip from dropping. If your Glute Med is weak, this will impede on any sport that requires side to side movement.

What Happens If Your Glute Med is Weak?

If this muscle is weak, your pelvis will drop on the other side. This is referred to as a Trendelenburg sign. Any weakness through your Glute Med will lead your body to compensate with other movements and muscles. It can create extra stress on other joints and can lead to pain in those regions, such as your lower back and your knees.

 

“How Can I Strengthen It?”

I’ve been getting great results with my clients when they undergo a rehab program that targets their Gluteus Medius. Here are a couple of exercise routines you can do to strengthen your Glute Med:

 

CLAMS

This is my go-to-exercise for strengthening the Glute Med. It isolates and targets the Glute Med very effectively and you should feel a difference in your hip stability after this exercise.

How to:

  • Lie on your side with your knees bent and the ankles are in line with your hips.
  • Lift your top knee up towards the ceiling while keeping your feet together.
  • You will most likely struggle to do 3 sets of 15 repetitions of this exercise.

 

BRIDGE AND BELT

 

This exercise challenges the activation of the Glute Med with your bigger Glute Maximus.

How to:

  • Lie on your back with your knees bent and place a belt around your knees.
  • Lift your hips up towards the ceiling while still pushing outwards into the belt.
  • You should feel all your Glutes firing!

There are a lot more exercises and ways to strengthen your Glute Med and, essentially, your back. Get started with building a stronger back today! Give us a call now to schedule your appointment at

1300 650 510

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