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Oh, those wonderful glutes

In putting together a rehab program the other day, I thought this may be of interest to all our clients and readers. Specifically I was looking into strengthening of hip abductors, namely the gluteus medius and glute minimus. I came across an excellent article by Mike Reinhold, PT who provides some great information as well as exercises that will target this area more specifically.

Anatomy 101

First let’s take a quick look at the anatomy and structure of these important muscles. The gluteus medius originates on the ilius and inserts into the greater trochanter of the femur (head of the femur). Its primary function is to decelerate hip adduction and also assists in the dynamic stabilization of the lumbo-pelvix-hip complex. Its role in activities such as walking and running is to stabilize the pelvis in a neutral position during the single leg stance portion.

gluteus medius[5]

Weakness in the right gluteus medius will cause the left hip to drop when standing on the right limb. (1)

weak gluteus medius[5]

Some of the best exercises for strengthening gluteus medius and minimus:

Lateral Tube Walking - tubes around ankles.  Keep knees bent and walk sideways both directions.  Keep straight upper body posture.

Lateral Tube Walking - tubes around ankles. Keep knees bent and walk sideways both directions. Keep straight upper body posture.

Clamshell Exercise:   Ensure feet stay together and don't roll the hip back as you lift the knee.  Tubing can be added for resitance - just above the knees.

Clamshell Exercise: Ensure feet stay together and don't roll the hip back as you lift the knee. Tubing can be added for resitance - just above the knees.

Side Lying hip abduction - ensure body is straight, just like when doing a side isoab.  You want a straight line from ear to hip to knee to foot.  Keep the leg straight.  Keep hip from rolling back and foot straight ahead or toe slightly down.

Side Lying hip abduction - ensure body is straight, just like when doing a side isoab. You want a straight line from ear to hip to knee to foot. Keep the leg straight. Keep hip from rolling back and foot straight ahead or toe slightly down.

Eventually you can progress to single leg squats, single leg deadlifts and multi directional lunges.

As you can see this set of muscles, although not visible, serve a very important function in our day to day lives. And those of you that train at VWP know all too well the joy felt with the tube walking exercise.

Till next time,
Narina

(1)Mike M. Reinold, PT, DPT, SCS, ATC CSCS
http://www.mikereinold.com/
NASM – A Comprehensive Approach to Integrated Functional Anatomy
www.nasm.org


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One Response to “Oh, those wonderful glutes”

medical Technologist

Superb blog post, I have book marked this internet site so ideally I’ll see much more on this subject in the foreseeable future!

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