Rehab Cell

Physical Medicine and Rehabilitation

Top 5 Gluteus Medius Exercises

Top 5 Gluteus Medius Exercises

59 thoughts on “Top 5 Gluteus Medius Exercises

  1. I visited a Chiro because i've been having on and off glute medius pain/ muscle spasms (irritated nerve) for MONTHS, I did the exercises he recommended: being in a squat position and pushing as hard as i could against the wall with one leg at 90 degrees (the one closest) — providing isometric contraction of the standing foot and hip contraction of the raised 90 degree foot, foam rolled adhesion in my lateral quad muscle (though you guys don't believe in foam rolling it seems or stretching for muscle tightness/ problems/ knots/ the like), vmo leg raises (my VMO does not activate when I stand, you can see it drop and relax along with my patella, this has caused cracking or rubbing b/w my patella and lateral epicondyle, and i got an MRI showing i have chondromalacia – i've felt my VMO activate and work rigorously and it still isn't working properly – this happened after overextended my leg after trying to "stretch" on my bed with my feet hanging over, —- It helped and the pain went away, but now it's back and I don't know what to do. Can you please refer me to a video on VMO activation? or do a video on this? My vmo on my left leg stays contracted, and if i flex my leg my vmo doesn't move much, but with my right leg: if i flex and relax my quad standing, you can see the VMO drop and appear, disappear and appear, and I just don't know what to do anymore. Please help I want to go back to the gym :/ I'm only 20 and already like an old person :/

  2. For exercise two: how can we understand that patient cheat by not contracting ipslateral g.medius but contracting contralateral quadratus lumborum? Thanks for video you are doing great job!!

  3. Great exercises. regardless of the sport I have worked with, Gluteus strength is always an issue. I thought for sure I would see clam shells on here. I've also read that a great way to add in core strengthening/stability is to perform the side-bridge with a clam shell action. It's a great way to activate the layers of the abdominal muscles

  4. 0:47 did you mean hip external rotation not internal? I have a weak GM on my left side and less femoral internal rotation as well. I have patellofemoral pain syndrome on that side from weightlifting and my physio said I have to increase internal rotation and release the TFL and IT band.

  5. you guys should start a patreon. What this means is people, like me, who love your content could give you a few dollars a month to continue producing great quality videos. Keep up the great work

  6. Hi there, i know this is an old video but i am someone that suffers badly from IT Band Friction Syndrome, just a 3km run can put me out of exercise for three weeks unable to walk properly, i was recommended these excersies but was wondering how long it would take to improve my state using these. if i did this all daily.

  7. I need help cuz the bottom of my butt is Round but I need a good excersise for the top part it’s flat I feel no matter what I do it’s not working or maybe not going the right workouts

  8. Are these exercises okay to do while still having pain? Will they help? Went on a 3 hour hike with a heavy uneven backpack and experienced the worst pain I have ever felt in the gluteus medius. After 3 days of intense pain ended up in the ER so am on high doses of pain and anti inflammatory meds. I'm sure the pain pills are masking the pain but just wondering if these exercises would hinder or help at this point? Thank you.

  9. If the gluteus medius is very weak is it advisable to train it every day, just vary the intensity, sets/reps or types of exercise?

  10. I have pain in my Gluteus Medius region. when I stand on one leg and push that hip out to the side it intensifies. When I lay on a small ball on that region I have noticed it has trigger points, a lot of pain (though i don't know if this is normal as I never put a ball there when I wasn't feeling anything.) Also, I have lower back stiffness feeling. And if I lean backwards PLUS to the side I get pain in that corner of my lower back over my hip. I don't know if this is all connected. Any suggestions would be brilliant! ……Oh forgot to mention there seems to be sensitive parts in my glute max when i lay on that too. no pain from it though.

  11. Great video , i`have question , when doing all this exercise my glutes want fire properly , hamstrings and back muscles but never glutes , I realize there are inhibited by something! Also is for Glute medius! Any sugestion or advice please , thx in advance!

  12. Thnx for the great vids!
    Just a question for the pelvic drop. If my Right leg is the affected/weaker leg, should it be on te step, yes or no?
    I would say NO (Left leg on step if I want to strengthen the Right leg) but litterature that I found is contradictory!

  13. In the single leg deadlift, I did not understand whether or not you wanted the toes pointed toward the floor or not. Can you clarify please

  14. Really, really watch for hip stabilization in this 3rd exercise. In Yoga, this is really close to warrior 3 and rotating my hips is how I have strained my TFL – It’s really, really easy to do and I didn’t notice it until it’s was too late. Generally, now if I can get my gluts firing right, I am ok. If you have a yoga person, tell them it’s the difference between a shaking hard warrior 3 that’s mostly core and shake and a rock solid warrior 3 that you feel like you could hold for an hour. If they don’t feel that’s it’s the hip rotation – as I have oh so painfully learned.

  15. Hey, thanks for this! After some research I've come to the conclusion that I have a bilateral weakness in the hip abductor muscles which results in a gait that is somewhat similar to that of a woman's gait (i.e., sideways hip sway, I'm a man, so I need to fix this), I also leanred that this also has secondary affects on my knees so I really need to fix this. Will doing these excersies fix my condition?

  16. If I do these exercises will they help me heal my Glute Medius because it hurts for almost a month and I can't walk properly and I don't know what to do.

Leave comment

Your email address will not be published. Required fields are marked with *.