The gluteus medius is a crucial muscle located in the buttocks. It plays a significant role in stabilizing and controlling the movement of the pelvis and hips. The muscle is responsible for abduction of the hip joint, which is the movement of lifting the leg out to the side, away from the midline of the body. This action is particularly important during activities like walking, running, and maintaining balance.
More importantly, the gluteus medius prevents the opposite hip from dropping when the leg is lifted, ensuring the pelvis remains level during single-leg weight-bearing activities. This stabilization is vital for maintaining proper alignment and reducing the risk of injuries, such as those related to overuse or improper movement patterns. It is the primary controller preventing 'dumping of the pelvis.' The 'dumped pelvis', which we all know, creates a very unstable foundation for your trunk (spine) and hip joints.
Weakness or dysfunction of the gluteus medius can lead to issues like hip pain, lower back pain, and altered gait patterns.
Strengthening the gluteus medius is best achieved through functional upright exercises, where your body weight ( and any additional weight you wish to add). These can include:
- squatting and spit squatting
- lunges
- single leg balance and squat work, such as pistol squats
- butt bands.
From a day to day perspective, you can also be looking after your pelvic foundation and hip health with good postures that ask your gluteus medius to always be at work. These can include:
- standing without hanging on your hip
- keeping your pelvis level across your hip bones with activities like stair climbing
- controlling your hips and preventing that side to side swayed walking style (you can keep your modelling to the catwalk!)
