The Glute Medius is a muscle on the side of the hip - the top of the big gluteus maximus muscle. When standing on one leg, this muscle kicks in to help keep our hips parallel to the ground. You can test your endurance with this muscle by standing on one leg for as long as possible. If you can stay up long enough, you'll start to feel burning in the side of your hip/side buttock area.
Another way to test this muscle is to do a sidelying clam exercise, if done correctly - without too much shifting of the pelvis - you should feel burning in the glute medius after a number of repetitions. Here are a few exercises that can help strengthen the glute medius. These can be done in starting 1 set of 10, working up to 3 sets of 15.
1. Sidelying Clam Exercise - Cue: keep both hips stacked on top of each other, pull in belly button toward the spine while bringing the knee toward the ceiling
2. Forward Stepping with Band -
3. Lateral Stepping with Band - Same squatted position, but stepping to the side. Never bring heels fully together - maintain space between heels.
4. Glute Bridge - Squeeze glutes before lifting and maintain tight abdominals and glute squeeze throughout movement
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| (B) A weak glute medius stresses other body parts |
1. Sidelying Clam Exercise - Cue: keep both hips stacked on top of each other, pull in belly button toward the spine while bringing the knee toward the ceiling
2. Forward Stepping with Band -
3. Lateral Stepping with Band - Same squatted position, but stepping to the side. Never bring heels fully together - maintain space between heels.
4. Glute Bridge - Squeeze glutes before lifting and maintain tight abdominals and glute squeeze throughout movement
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