Every muscle has an origin, insertion, and action.
Each exercise includes step-by-step instructions and tips for modifying movements to make it either more accessible or more challenging.
If you struggle with your balance, hold on to a railing or a wall for support.
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Let the movement come from tilting your pelvis.
“Isometric” refers to holding a pose and keeping a muscle the same length throughout the exercise.
This exercise targets the gluteus medius muscle’s anterior (forward) and posterior (backward) portions.
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Work toward increasing the time you hold your leg pressed into the wall.
See if you could work up to 40-60 second holds.
Add an ankle weight to your lifted leg to make this exercise more challenging.
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This exercise targets the leg on top because it has to work against gravity.
Consult aphysical therapistfor help with positioning and exercise prescription if you are having trouble.
Loop a resistance band around your thighs to make it more challenging.
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This exercise targets both the gluteus medius andgluteus minimusmuscles on the leg that steps up.
Here’s how to perform this exercise:
The height of the step increases this exercise’s difficulty.
Aim for 12- to 24-inch heights, or whatever feels best.
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Hold dumbbells in both hands or a weighted barbell across your shoulders to make this exercise more challenging.
Adding resistance via a resistance band makes this exercise more challenging.
You could step in circles if you are working out in a smaller area.
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you could do this exercise with or without a resistance band.
Using a stronger resistance band will increase the challenge of this exercise.
You will need a tube resistance band with handles for this exercise.
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It’s performed as follows:
give a shot to stand up straight and use slow and controlled movements.
you’re free to adjust the difficulty of this exercise by where you stand on the band.
The closer you stand to the handle, the more resistance, and vice versa.
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Modify this exercise by using no resistance band at all.
To increase the challenge of this exercise, consider placing a looped resistance band around your upper thighs.
Start with shallow squats and work toward deeper squats.
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Hold a weight in both hands close to your chest for an added challenge.
It can help with balance, coordination, and hip stability.
Below are instructions for how to do this exercise.
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Be sure to keep your free leg’s toes pointed down toward the floor during this exercise.
It is also important not to compensate by bending or rounding your spine during this exercise.
Hold onto a barbell or free weights to make this exercise more challenging.
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Overuse or dysfunction of the gluteus medius is associated with common running injuries, such aspatellofemoralpain syndrome andAchilles tendinopathy.
What Physical Therapy Exercises Help With Gluteus Medius Pain?
You may be referred to aphysical therapistif you’ve recently had hip, low back, or knee surgery.
At your first session, your physical therapist will perform an assessment.
The physical therapy exercises may include hip hitching, clamshells, single-leg bridges, and more.
However, the exact exercises, repetitions, frequency, and resistance will be tailored to your unique situation.
As you exercise, consider positioning, such as where your hip or toes should be pointed.
Exercising in front of a mirror can help draw awareness to where your body is in space.
Don’t overload yourself with weights or resistance bands too soon.
Summary
The gluteus medius muscle is located in your outer hip.
The above exercises can help rehabilitate the gluteus medius or prevent future injuries.
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doi: 10.1123/jsr.2018-0340
Shah A, Bordoni B.Anatomy, bony pelvis and lower limb, gluteus medius muscle.
[Updated 2023 Feb 17].
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