When we talk about glutes, the first thing that usually comes to mind is the big gluteus maximus. But there’s a smaller yet incredibly important muscle that often gets overlooked: the glute medius. It’s a muscle that often flies under the radar, but plays a HUGE role in your overall movement and injury prevention.
Let’s take a moment to appreciate just how critical this muscle is for everything from hip, knee and spinal health to everyday activities and workout performance. If you’re not focusing on strengthening your glute medius, you might be missing out on some serious benefits that can improve your overall movement and reduce your risk of injury.
What is the Gluteus Medius?
The gluteus medius is one of the three muscles that make up your glutes (buttocks area) and is located on the outer part of your hips. It originates at the top of your pelvis (the ilium) and attaches to the top of your thigh bone (femur). It functions to move your leg away from the midline of your body (hip abduction); helps with stabilizing your pelvis and ensuring your pelvis doesn’t tilt or rotate too much; and also assists with rotation of your hip.
But Why is it So Important?
The glute medius is essential for the stability and healthy function of your hips. It helps control lateral movements (side-to-side), so it’s crucial for everything from walking to running, squatting, lunging and even standing on one leg! Here’s why it’s a big deal:
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Pelvic Stability and Balance: One of its primary roles is to keep your pelvis stable when you’re standing on one leg (i.e. when running or going up stairs). If it’s weak or not activating as well as it could be, the pelvis can tilt or drop on the opposite side, leading to compensations in other areas of your body, like the knees, lower back and even ankles.
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Knee Health: Weakness in the glute medius can contribute to knee valgus (where your knees collapse inward during activities like squatting or lunging). This can strain the knee joint and increase the risk of developing patellofemoral pain syndrome or IT band issues. For athletes and sports people, knee valgus is known as a significant risk factor for ACL (anterior cruciate ligament) injuries!
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Prevention of Lower Back Pain: The glute medius works in tandem with other muscles to stabilize your spine. When it’s weak, your body may rely on the lower back muscles more than they’re designed to. This can put unnecessary strain on the lower back, which over time can lead to pain and even injury.
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Improved Posture: A strong gluteus medius contributes to better alignment and overall posture. It helps keep your pelvis in a neutral position and reduces potential overcompensation from other muscles, which could otherwise lead to poor posture and discomfort —this is crucial not just for athletes but for anyone who sits at a desk all day.
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Enhanced Athletic Performance: Athletes, especially those involved in sports requiring lateral movement (like football, basketball, tennis), need a strong glute medius to perform at their best. This muscle is responsible for controlling the movement of your thigh, keeping you stable as you pivot, change direction, and accelerate. If your glute medius is weak, you may notice decreased agility, power, and speed.
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Better Core Engagement: Here’s a fun fact — The glute medius actually helps with core stability, too! It works in conjunction with your core muscles to keep you balanced and controlled, especially during dynamic movements. This synergy between your glutes and core allows other muscles to function more efficiently. So, strengthening your glute medius also boosts your overall functional strength.
Signs That Your Glute Medius Might Be Weak:
A weak or insufficient glute medius can manifest in various ways, and unfortunately, it’s not always something you’ll feel directly in your hips. Some signs to look out for include:
- Hip or knee pain during walking, running, or squatting.
- Pelvic drop when standing on one leg (the opposite pelvis to the standing leg, drops down when standing on one leg – this is called a Trendelenburg Sign)
- Difficulty balancing on one leg (i.e. standing on one leg while brushing your teeth or trying to balance during yoga).
- Lower back discomfort after sitting or standing for extended periods
How Can You Strengthen Your Glute Medius?
Lie on your side with your legs straight and your back and legs up against a wall. Keeping your heel in contact with the wall at all times, lift your top leg towards the ceiling, keeping your hips stacked. Focus on engaging your glutes as you raise the leg, and lower it slowly to increase the intensity.
Great for incorporating core stability while targeting glute medius. Lie on your side with your elbow directly under your shoulder, your legs straight and feet stacked. Pressing your forearm into the ground, lift your bottom hip off the ground, keeping your feet stacked. Hold position then lower back down. If this is too difficult on the shoulder, then this can also be performed on the knees instead of feet. You can make this more challenging by lifting and lowering the top leg while holding the side plank position (on knees or feet).
Place a resistance loop band around the thighs, just above the knees. Slightly hinge at the hips. Take a sideways step into the band’s resistance. Continue side-stepping in one direction and remember to repeat in the opposite direction. This can be made more challenging by moving the band below the knees, around the ankles or around the feet.
Standing on one leg with a slight bend in the knee. Hinge forward at the hips, lowering your torso while extending the free leg straight behind you. Keep your back straight and core engaged as you lower. Press your heel into the ground as you return to the starting position, standing up straight. This is a great one to challenge your balance as well as stability!
Remember… Be patient with your progress and when in doubt, always seek medical advice!
Strengthening this area may take time to feel a noticeable difference. It’s about consistency and patience. Whether you’re a runner, football player, yogi, or just someone who wants to feel better in everyday life, giving your glute medius the attention it deserves will pay off in the long run (pun intended).
If you think your gluteus medius might be weak or need guidance on how to safely strengthen it, book in to see one of our excellent physiotherapists who can properly assess you and recommend the appropriate treatment plan and exercises.
Start to invest in your future health now and don’t forget to take care of those hips!