Muscle Breakdown: Gluteus Medius
Table of Contents
What Is the Gluteus Medius
The Gluteus Medius is one of the three muscles that work together to form the glutes. In terms of size, the Gluteus Medius is smaller than the Gluteus Maximus but larger than the Gluteus Minimus. It is important to keep the Gluteus Medius strong and healthy to perform optimally and reduce the risk of injury, not only to this muscle but to other joints as well.
Gluteus Medius Muscle & Cadaver
Gluteus Medius Function
The Gluteus Medius serves many functions including,
Abduction at the hip
Assists in flexion and medial rotation of the hip
Assists in extension and lateral rotation of the hip
Maintains frontal plane stability (prevents hip drop)
Stabilizes the pelvis when walking, standing, running (significant in single-leg activities)
Gluteus Medius Origin and Insertion
Gluteus Medius Origin
The Gluteus Medius Originates from the gluteal surface of the ilium.
Gluteus Medius Insertion
The muscle fibers of the Gluteus Medius form one tendon that inserts into the lateral aspect of the greater trochanter on the femur.
Gluteus Medius Innervation
The Gluteus Medius is innervated by the Superior Gluteal Nerve.
Gluteus Medius Tendon
The Gluteus Medius is a fan-shaped muscle. The area where it originates is much larger and broader than the area of insertion. Specifically, the muscle fibers of the Gluteus Medius all come together at the insertion point to form one tendon. This tendon is often where tears of the Gluteus Medius occur, which can result in pain in the outside of the hip.
Gluteus Medius Pain
Experiencing pain in any muscle is often a sign that you should stop and assess what is going on in your body. Pain in the Gluteus Medius is often experienced around the side of your hip, near the greater trochanter. The greater trochanter has a bursa on top of it, which is a small, fluid-filled sac that helps to reduce friction in the joint. Sometimes, from overuse, a bursa can become inflamed which results in pain in the lateral hip.
To reduce trochanteric bursitis, rest, ice, elevation and heat all can help reduce pain. Often, it can take weeks for bursitis related pain to completely disappear, in which case it would be best to visit your doctor so they can recommend the best course of action to treat your pain.
Gluteus Medius Tear
As with most muscle tears, a tear can occur from overuse or repetitive movement of the Gluteus Medius. A tear in the Gluteus Medius can manifest itself as pain or weakness in the side of the hip joint. This pain will be increased by walking or running. Sometimes, a Gluteus Medius tear can visually be identified if the pelvis is dropping towards the unaffected side, or if you are unable to stand.
If you suspect a Gluteus Medius tear, consult your doctor and they can perform the appropriate tests to determine if you indeed have a tear in your Gluteus Medius. In some cases, an MRI may be required to confirm the muscle tear.
Gluteus Medius Tendinopathy
Gluteus Medius Tendinopathy, (also known as dead butt syndrome) is an extremely painful condition where the tendons of the Gluteus Medius are inflamed. Some causes of Gluteus Medius Tendinopathy include tight hips, failure to stretch before running long distances, or poor muscle control of the glutes and hips causing additional stress on the Gluteus Medius tendon. Gluteus Medius Tendinopathy is often experienced before a Gluteus Medius tear.
Symptoms of Gluteus Medius Tendinopathy include pain, stiffness and weak hips. It was also found that some people experienced pain while sleeping, and radiating pain down the thigh. Due to the wide range injury that the Gluteus Medius can succumb to, it is critical to visit your doctor to receive a diagnosis, and even stop activity when you first start to experience pain. It may also be beneficial to see a Physiotherapist or Kinesiologist to have your movement patterns examined to identify if you can make small changes to put less stress on your joints.
Weak Gluteus Medius
Having a weak Gluteus Medius can result in pain, and influence the function of the hip, knees and lower back. This is why it is important to strengthen the Gluteus Medius and promote optimal functioning at all of the joints. Some exercises that strengthen the Gluteus Medius are listed below!
Gluteus Medius Exercises
Many exercises will help to strengthen the Gluteus Medius. Keep reading below for tips on how to perform each exercise. Additional exercises that can strengthen the Gluteus Medius include:
Lateral Banded Walk
Place a looped resistance band just above the ankles. Assume a mid-squat position and begin to laterally step one foot away from the body. Follow this lateral step with the remaining leg as you continue to laterally walk in a straight line. Maintain the mid-squat position throughout the movement and be sure to keep tension in the band.
Side Lying Hip Extension
Lie down on the ground on one side of the body. Your hips and shoulders should be ‘stacked’ on top of each joint. Bend the elbow of the arm that is in contact with the ground and use your palm to support the head. The leg in contact with the ground can be bent at 45-degrees, or remain straight. Keeping your body in a straight line, begin to abduct the top leg towards the ceiling. Keep this leg straight throughout the movement and hold for 2 counts at the top. Lower the leg back to the starting position and repeat the movement.
Gluteus Medius Stretch
There are many stretches that you can perform to alleviate tightness in the Gluteus Medius, or to warm-up the muscle for activity.
Warming Up the Gluteus Medius
We suggest performing a dynamic warm-up to increase blood flow to the Gluteus Medius and prepare the muscle for movement. A warm-up for the Gluteus Medius can consist of walking, jogging, jumping jacks or leg swings. The movements are great for activating the Gluteus Medius, especially before a run because you are directly targeting the muscles function (such as abduction and its role in walking/standing).
Static Stretches
Sometimes the Gluteus Medius can become tight, especially if you are sitting down all day. Some simple stretches that you can perform daily can help to increase the range of motion of the hip, and reduce muscle tightness or discomfort. The following stretches are great for targeting the Gluteus Medius
