Top 5 Gluteus Medius Exercises

in this video I’m going to show you the five best exercises to target the gluteus medius hi and welcome back to physio 3 toes the gluteus medius is an important stabilizer of the femur and pelvis during weight-bearing activities with the highest activation observed during the stance phase of the gate with its anterior middle and posterior fibers it accounts for 60% of the total hip AV dr. muscle cross-sectional area hip a reduction and external rotation weakness have been associated with patellofemoral pain syndrome due to defect that it might lead to need algis hip a deduction and hip internal rotation a position that can place increased stress on the knee when designing a strengthening or rehab program for patients there are multiple factors that play a role in the exercise selection one of those factors is the degree of muscle activation that can be achieved by a certain exercise and measured by mg hey I am a Nadal did a systematic review in the year 2012 and evaluated the activation of the gluteus medius and several exercises here are the top 5 with the highest activation from low to high have your patient lying on the side with the head resting on his arms with the upper leg slightly extended and the heel as the highest point this prevents patients from using their core TfL and quads too much then the patient lifts his upper leg up with a straighten the exercise can be progressed with resistance bands or by rolling a gym ball up and down a wall if this is too hard have your patients bend the knee to decrease the leave arm but be careful that it do not fall into external rotation this exercise mainly targets the patient’s ability to control pelvis on FEMA a vide action and a deduction in a combination of concentric and eccentric muscle actions have your patients stand on a stepper with one foot and ask him to drop the free leg by allowing the hip on the standing leg to fall into a deduction be careful that your patient keeps his need understanding leg extended at all times you can progress this exercise by holding a weight on the side of the free leg in this exercise the glute medius has to work isometric Lee in the standing leg and it’s a great exercise to improve coordination and balance it also targets other hip muscles and works to hamstrings eccentric Lee have your patient slightly bend the standing leg and extend the knee of the free leg then ask a patient to flex the hip of the standing leg while you keep a straight back be careful that your patient’s toes of the free leg point to the floor to prevent too much rotation at the hip the patient can also put his hands on the pelvis to have visual input and to correct rotation of the hip and trunk to progress this exercise you can use a ball ball or have your patient hold on to a weight this is another great functional exercise that targets almost all muscles of the lower leg and has high coordinated demands have your patients stand on a stepper and have them touch the floor with the heel of the free leg you can progress this exercise by increasing a stepper height and regress it by having them sit and get up from a cube and the winner is side bridge to neutral spine physician also known as side planks have you patients lie on the side that they want to work out then have to push up on the elbow and keep the upper and lower body in one line and hold this position for as long as possible to progress this exercise and to target the upper leg at the same time the patient has to lift the upper leg this can be done concentrically for several repetitions or it can be held in the AV ducted position isometrically be aware that EMG activity is only one factor that you should take into account when designing an exercise program so while it can be a good basis to know how well a certain muscle is targeted you should further analyze your patient’s functional needs and take other factors like joint angle open and closed chain coordinated demands sensory motor feedback level of irritability and skill of your patient into account to select suitable exercises a book that I personally find complex but amazing in sports specific rehab is strength and coordination by Franz Bosch which you can find a link for in the description down below all right this is our video on the five best exercises to target the gluteus medius if you are curious about the five best exercises to target the gluteus maximus check out the video right next to me as always I hope you enjoyed watching this video feel free to give it a thumbs up if you did and hit that subscribe button before you leave you can find us on Facebook Instagram and the physio tutors that come for more content from our side this mascara for physio Theater’s thanks a lot for watching bye

51 Replies to “Top 5 Gluteus Medius Exercises”

  1. I visited a Chiro because i've been having on and off glute medius pain/ muscle spasms (irritated nerve) for MONTHS, I did the exercises he recommended: being in a squat position and pushing as hard as i could against the wall with one leg at 90 degrees (the one closest) — providing isometric contraction of the standing foot and hip contraction of the raised 90 degree foot, foam rolled adhesion in my lateral quad muscle (though you guys don't believe in foam rolling it seems or stretching for muscle tightness/ problems/ knots/ the like), vmo leg raises (my VMO does not activate when I stand, you can see it drop and relax along with my patella, this has caused cracking or rubbing b/w my patella and lateral epicondyle, and i got an MRI showing i have chondromalacia – i've felt my VMO activate and work rigorously and it still isn't working properly – this happened after overextended my leg after trying to "stretch" on my bed with my feet hanging over, —- It helped and the pain went away, but now it's back and I don't know what to do. Can you please refer me to a video on VMO activation? or do a video on this? My vmo on my left leg stays contracted, and if i flex my leg my vmo doesn't move much, but with my right leg: if i flex and relax my quad standing, you can see the VMO drop and appear, disappear and appear, and I just don't know what to do anymore. Please help I want to go back to the gym :/ I'm only 20 and already like an old person :/

  2. For exercise two: how can we understand that patient cheat by not contracting ipslateral g.medius but contracting contralateral quadratus lumborum? Thanks for video you are doing great job!!

  3. Great exercises. regardless of the sport I have worked with, Gluteus strength is always an issue. I thought for sure I would see clam shells on here. I've also read that a great way to add in core strengthening/stability is to perform the side-bridge with a clam shell action. It's a great way to activate the layers of the abdominal muscles

  4. 0:47 did you mean hip external rotation not internal? I have a weak GM on my left side and less femoral internal rotation as well. I have patellofemoral pain syndrome on that side from weightlifting and my physio said I have to increase internal rotation and release the TFL and IT band.

  5. you guys should start a patreon. What this means is people, like me, who love your content could give you a few dollars a month to continue producing great quality videos. Keep up the great work

  6. Hi there, i know this is an old video but i am someone that suffers badly from IT Band Friction Syndrome, just a 3km run can put me out of exercise for three weeks unable to walk properly, i was recommended these excersies but was wondering how long it would take to improve my state using these. if i did this all daily.

  7. I need help cuz the bottom of my butt is Round but I need a good excersise for the top part it’s flat I feel no matter what I do it’s not working or maybe not going the right workouts

  8. Are these exercises okay to do while still having pain? Will they help? Went on a 3 hour hike with a heavy uneven backpack and experienced the worst pain I have ever felt in the gluteus medius. After 3 days of intense pain ended up in the ER so am on high doses of pain and anti inflammatory meds. I'm sure the pain pills are masking the pain but just wondering if these exercises would hinder or help at this point? Thank you.

  9. If the gluteus medius is very weak is it advisable to train it every day, just vary the intensity, sets/reps or types of exercise?

  10. I have pain in my Gluteus Medius region. when I stand on one leg and push that hip out to the side it intensifies. When I lay on a small ball on that region I have noticed it has trigger points, a lot of pain (though i don't know if this is normal as I never put a ball there when I wasn't feeling anything.) Also, I have lower back stiffness feeling. And if I lean backwards PLUS to the side I get pain in that corner of my lower back over my hip. I don't know if this is all connected. Any suggestions would be brilliant! ……Oh forgot to mention there seems to be sensitive parts in my glute max when i lay on that too. no pain from it though.

  11. Great video , i`have question , when doing all this exercise my glutes want fire properly , hamstrings and back muscles but never glutes , I realize there are inhibited by something! Also is for Glute medius! Any sugestion or advice please , thx in advance!

  12. Thnx for the great vids!
    Just a question for the pelvic drop. If my Right leg is the affected/weaker leg, should it be on te step, yes or no?
    I would say NO (Left leg on step if I want to strengthen the Right leg) but litterature that I found is contradictory!

  13. In the single leg deadlift, I did not understand whether or not you wanted the toes pointed toward the floor or not. Can you clarify please

  14. Really, really watch for hip stabilization in this 3rd exercise. In Yoga, this is really close to warrior 3 and rotating my hips is how I have strained my TFL – It’s really, really easy to do and I didn’t notice it until it’s was too late. Generally, now if I can get my gluts firing right, I am ok. If you have a yoga person, tell them it’s the difference between a shaking hard warrior 3 that’s mostly core and shake and a rock solid warrior 3 that you feel like you could hold for an hour. If they don’t feel that’s it’s the hip rotation – as I have oh so painfully learned.

  15. Hey, thanks for this! After some research I've come to the conclusion that I have a bilateral weakness in the hip abductor muscles which results in a gait that is somewhat similar to that of a woman's gait (i.e., sideways hip sway, I'm a man, so I need to fix this), I also leanred that this also has secondary affects on my knees so I really need to fix this. Will doing these excersies fix my condition?

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