Gluteus Medius

[pasqualified]

can you show me a gracilis exercise next please?

[OxManofSteelxO]

is the gluteus medius most active on the contralateral or ipsilateral side? can this also be a strengthening exercise for quadratus lumborum (i.e. the side that performs the hip-hike)?

[perfectbodmeis]

Hi I have a question...the sides of my hips are sunk in...kind of hollow. Should I work my gluteus medius or TENSOR FASCIAE LATAE MUSCLE to resolve this... Pl reply

[rkumara]

if the 'hollow' area is due to simple muscle loss and not significant injury then working your TFL or glute meds will help.

[totalbliss777]

@rkumara what are some good TFL workouts? I am "hollow" also. I basically have no hip muscle....they go in. I guess because I am small. that is just how my body is shaped

[alirevans]

I've got a left knee injury from playing sport that is caused by a weak glute med, can you explain what you're doing here? Thanks

[rkumara]

glute med is an abductor and internal rotator of the hip. when you fix the hip joint (as in a weight bearing position) glute med contractions will lift the pelvis hiking the opposite hip. this exercise is for low level glute med strengthening. there are others for higher level.

[joopdemon]

you sure that isnt an external rotator?

[mdbolos]

you're only partially correct when u say this muscle performs internal rotation (IR) at the hip. the anteriour fibers abd and IR while the posteriour fibers abd and ext rotate the hip. Also this is NOT a low level exercise.  Low level would be the sidelying NON-weightbearing clam progression. This exercise takes alot of glute med strength (if done correctly) b/c it is quite easy for the patient to perform the hip hike by using the upward pull of the lateral trunk flexors of non WB leg.

[Chivopuro]

Hello. I have a herniated disc between L5 and S1 and I was diagnosed with a weak gluteus medius, which apparently is one of the factors that lead to my injury (during a deadlift). I have done many exercises to increase my GM strength and it seems I've maxed them all out. Can you post or recommend any higher level exercises for those of us who aren't challenged by abductions, hip hikes, or isometric wall pushes? Thanks.

[rkumara]

There are many practitioners out there that might prescribe exercises to people they have never met or assessed. I am not one. You need to be examined by the person making any exercise prescription. Sorry I couldn't help.

[brazilianspiritzz]

in this video, r u working ur right gluteus medius or left?

[rkumara]

left, the weight-bearing leg.

[bergsy878787]

it's also weight bearing and more functional too. also it's performed eccentrically which is great post gluteus medius tendinopathy.

[rkumara]

weight bearing = closed kinetic chain

this is the key

[mojalaska]

is this really working?better than lying down laterally and lifting leg up?

[rkumara]

this is a lower level exercise. not for everyone, but a good one.