The infamies Gluteus Medius

Often when we work out we focus on the muscles which get us the most attention. Everyone wants to have the six pack abs, the toned legs and bulging biceps. However,training in this manner causes us to forget about some of the more important muscles. The muscles that our body uses for stability and preventing injury. 

The Gluteus Medius is a small muscle which is found along the outside of the hip joint.  Despite its size the Gluteus Medius plays an important role in exercise and injury prevention. This particular muscle is involved in stabilizing the hip joint.  Often when someone has a weak Gluteus Medius their hip will jut outwards while doing such activities as a single leg squat.

         

What most people don’t know is that having a weak Gluteus Medius has also been linked to injuries of the hip, knee and even the back. Some of the most elite athletes will get injuries because of this reason. Exercises like running and cycling involve mostly forward motion and can cause outside muscles such as the Gluteus Medius to be neglected.

Exercises for Gluteus Medius 

Side-Lying Hip Abduction: Start in a side-lying position on an exercise mat. Keep both knees fully extended and your hips in a neutral position.Slowly lift the top leg upwards towards the ceiling until reaching 30°. Then return the top leg slowly to the starting position. To challenge this exercise further place an elastic band around both ankles or use ankle weights. 

Lateral Band Walks Start with an elastic band tied around your ankles. Keep your knees and hips flexed 30° while keeping your toes pointed forward. Place your hands on the side of your hips. Starting with feet shoulder width apart begin side stepping approximately 130% of your shoulder distance repetitively. To progress tie the elastic band tighter or use one with more resistance.

Bridges Start by lying on your back and placing an elastic band around your knees. Lye on your back with your knees bent and your toes lifted. While attempting to squeeze your gluteal muscles together push outwards on the elastic band. Push your heels into the ground until your buttocks lift up 4-6 inches above the exercise mat. Now gradually lower your pelvic back down. Further challenge this exercise by doing a single leg bridge.