What is the glute med?
Gluteus medius is one of 3 glute muscles and is located on the outside of the hip. It is the main hip abductor and contributes to rotation. It is also an extremely important muscle for stabilizing the pelvis whenever you are in a single leg stance position. If you think about an activity like running, you are always on one leg, so having appropriate strength and awareness in this muscle is key!
Building Awareness
Before you can strengthen any muscle, you need to be aware of how to properly activate it. Our bodies will always take the path of least resistance, so if this muscle is already one of your weak spots, you may be used to compensating and it may take a few tries to figure out what it should actually feel like when it’s doing its job. Here is one of my favorite ways to build some awareness in this muscle so you can start strengthening it:
The Best Exercises to Strengthen the Glute Med
There are a lot of great exercises to build strength in the glute med. Here are 5 of my favorites..
SIDE LYING HIP ABDUCTION
MONSTER WALKS
SIDE PLANK CLAMS
HIP HIKES
SINGLE LEG SIT TO STANDS
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