Exercises for the gluteus medius muscle: strengthening the "protector of the joints"

Workouts that allow you to give a beautiful relief to the muscles are very popular, but often, when performing certain exercises for certain muscle groups, not everyone thinks whether all the muscles get enough work. For example, the gluteus medius muscle, located on the outside of the pelvis, also needs to be strengthened because it protects the joints from injury, stabilizes the pelvis, and is involved in abducting the leg to the side and rotating the hips. Therefore, today estet-portal.com will introduce you to exercises for the gluteus medius.

Why strengthen the gluteus medius?

The gluteus medius can atrophy in sedentary people, but even physically active people use it infrequently. If the average annual muscle is weakened, the risk of injury during running, jumping increases, and the load on the knees, feet and ankles increases.

Weakening of the gluteus medius increases the risk of injury and puts more stress on the knees, feet and ankles.

You can check how this muscle works as follows: stand in front of a mirror and sit down on one leg. If the thigh of the lifted leg drops and/or the knee of the skating leg moves towards the midline of the body, begin exercises to strengthen the gluteus medius.

How do I do gluteus medius exercises?

It is well known that exercise technique is very important not only to reduce the risk of injury, but also to the effectiveness of the movements performed. When working with the gluteus medius, you need to start with the first exercise, and then move on to working in a standing position. Perform each movement slowly and carefully. Focus on stabilizing the pelvis during the exercises, do not move on to more complex movements without mastering the basic ones. Maintaining the correct position of the body, do as many repetitions as you can. The following exercises are intended to strengthen the gluteus medius muscle:

• leg raises in prone position;
• leg raises in standing position;
• squats on one leg.

Focus on stabilizing the pelvis while doing the exercises, don't move on to more complex movements until you've mastered the basics.

Leg Raises – basic exercise for the gluteus medius

This exercise is great for getting started with the gluteus maximus as it engages the core muscles and the side-lying position eliminates the possibility of other muscles compensating for the gluteus medius.

Running:

• lie on your left side;
• put your left hand under your head;
• put your right hand on the floor in front of you for support;
• engage your core and stretch as if you were standing;
• Place your right big toe behind the heel of your left foot and make sure one thigh is directly over the other;
• pelvic bones should look forward, and hips – do not protrude beyond the back of the body;
• from this position, slowly begin to raise your right leg up and lower it to its original position;
• to ensure the work of the gluteus medius, during the lifting and lowering of the leg, the thumb should "look" towards the floor.

Standing leg raises to strengthen the gluteus medius

This gluteus medius exercise helps to stabilize the pelvis and increase the muscle's ability to resist hip movement. To perform it, you will need a special elastic band.

Running:

• position the elastic band at calf level;
• put your hands on a stable surface in front of you;
• bend your left (supporting) leg at the knee and take your right leg back diagonally, pulling on the elastic band;
• straighten your torso and engage your core muscles by lifting your right leg and moving it slightly to the side;
• during execution, the back must be straight;
• pelvic bone should face forward.

Single Leg Squats for Gluteus Medius Workout

This exercise for the gluteus medius is the most dynamic and functional. In addition to the gluteus medius, the gluteus maximus, gluteus minimus, quadriceps and core muscles.

Running:

• stand in front of a chair;
• lean on your left leg, and stretch your right leg in front of you, like your hands;
• transfer body weight to the left heel and slowly lower your ass to the chair;
• keep your back straight, engage your core muscles;
• left knee must not move towards the center line of the body;
• the pelvis and hips should remain straight, the body should not lean towards one of the hips (to monitor this, it is better to perform the exercise in front of a mirror);
• get up into the PI.

The above exercises will help strengthen the gluteus medius, reduce the risk of injury to the joints, as well as relieve stress on the knees, feet and ankles.