The under appreciated... Gluteus medius

One of the most important muscle groups in the human body is the gluteals. The gluteal muscles are typically referred to as the bottom muscles, and include the gluteus maximus, gluteus medius and gluteus minimus. Collectively, they are responsible for many of the movements of the hip. Each gluteal, however, plays specific and important roles when it comes to every-day function and performance. In this article, we’ll be covering the gluteus medius- what it does, what happens when it is weakened or dysfunctional, and what you can do at home to strengthen it.

What is the role of the gluteus medius?

The gluteus medius has different sections, and as a result, has a couple of different roles. These include hip abduction (lifting the leg out to the side), hip medial rotation (pointing the knee and ankle inwards) and hip external rotation (pointing the knee and ankle outwards).

However, perhaps the most important role of the gluteus medius is that it is a prime stabiliser of the pelvis- specifically frontal plane stability. This means that it works to prevent the pelvis from shifting up and down too much as we use our legs (whether it be walking, running, stepping or standing on one leg).

What can happen if the gluteus medius is weak or dysfunctional?

The primary indicator of a weak gluteus medius muscle is what’s called the Trendelenburg sign. The Trendelenburg sign, or hip drop, is the dropping of the opposite-side hip when standing on one leg. While in isolation hip drop is not dangerous, repeated hip drop and misalignment of the pelvis can be problematic. For instance, there is an increased risk of knee or ankle injuries.

Similarly, individuals with a weaker gluteus medius may find that their knees collapse/cave inwards quite easily, especially with movements such as squatting or jumping. This also not only increases injury risk, but reduces the body’s ability to generate power efficiently, especially important in running and sport.

              Trendelenburg sign

è insert image here of Trendelenburg sign

How can you strengthen the gluteus medius?

The good news is that with targeted exercises, the strength and function of the gluteus medius can be improved. Some of our favourite exercises to strengthen the gluteus medius include:

-        Side lying leg raises

-        Clams

-        Crab walks

-        Lateral step ups

-        Hip drops

-        Single leg squats

-        Single leg Romanian deadlifts

For more information or to book a consultation with one of our exercise physiologists, please get in touch with us via the contact details below.

Aevum Physiotherapy

Phone: 02 8544 3231 (Kirrawee) or 02 4294 9990 (Helensburgh)

Email: info@aevumhealth.com.au

Brandon Coorie

Accredited Exercise Physiologist