The gluteus medius typically gets overshadowed by its highly publicized big brother, the gluteus maximus. Fortunately, it just hired me as its PR agent. This muscle, along with the gluteus maximus, is responsible for stabilizing the hips during all activities involving the lower body. It originates on the gluteal surface of the ilium just inferior to the iliac crest and inserts on the greater trochanter of the femur. Its main functions are abduction and internal rotation of the leg.
Unfortunately, this critical muscle is often found laying on the couch with a bag of chips in hand– in other words, it is lazy and weak.  Some muscles can get away with this type of behavior, but unfortunately a strong glute medius is critical for most sports activities including running, soccer, tennis, hockey and football. In lateral moving sports, the glute medius, along with other hip abductors, are the leg brakes. As the foot plants into the ground to change direction of movement, the hip abductors help decelerate your body and keep your hips from going past your ankles. Multiple studies show that a weak glute medius is associated with chronic ankle sprains[1], reduced plantar flexion, IT band syndrome[2], and an increased risk of ACL injuries[3]. Interested in preventing those injuries and building a strong hip leg complex? Get your glutes in gear with the following Yoga Tune Up® poses to wake up, strengthen and stretch this muscle: jithara parivartonasana variation 3, abductor lifts, and asymmetrical uttanasana. I’ll be posting a video demo of abductor lifts next week to get you started!
[1] J Athl Train. 2006; 41(1): 74–78.)
[2] Clin J Sport Med. 2000 Jul;10(3):169Â75.
[3] http://www.kevinneeld.com/2010/3-tips-to-prevent-ankle-sprains
I could swear you looked into my window and saw all the challenges I have with my glute med(especially on the left). This article couldn’t be better timing and I really look forward to your video demo!! Thanks so much!
Ditto what Katie said!
We presented our ball therapy sequence in class today and mine was on hips and thighs, so I have learned a lot about the gluteus medius these last few days. I’ve suffered from it band syndrome in the past, so I find it incredibly helpful to learn more about this muscle. I am now much more aware of the actions that it performs — pelvis stabilization for instance. I also now have a repertoire of exercises I can utilize to keep this muscle conditioned and toned and working for me vs. just hanging out on the side of the hip using up space.
Wow! Another tip I wish I knew when I was playing soccer. I am not surprised that having balanced (and stronger) glute mediuses will improve mechanics for any sport that involves explosive changes of direction. Off to do some abductor lifts! Thanks =)
Ahhhh… the gluteus medius… such an overlooked and underdeveloped muscle. Thanks for shedding light on it’s true worth! I do believe that building gluteus medius to it’s maximus potential is imperative for injury resistance throughout the lower quarter. Most people, including athletes, that I see are ankle to knee deep in lazy butt syndrome!
Although I am not an athlete, I find this article interesting because I must admit, I do think I have “Lazy Butt Syndrome.” (Thanks, Dawn, for this awesome new term!)
Through this YTU Level 1 training I am finding a number of muscles that have “gone to sleep” and need to be reawakened! Thanks to YTU, I look forward to waking up my lazy butt along with a few other snoozers!
So informative–particularly the reference to the glute med as the leg breaks(along with other adductors). That phrase resonated with my brain and I’m hoping my gluteus medius can translate the message. I have noticed that one gluteus medius can engage but I have a hard time with the other and wouldn’t you know it’s the same side that my IT band is so tight I have a hard time getting it to sit back and let my glute get in on the action. I especially liked the directness of which YTU poses to focus on. Thanks Robyn!
 I’m a runner and I can not agree more with Robyn’s article! Though I live an active lifestyle my but is lazy! I learned the hard way that strengthening all the muscles around the knee, ankle, and hips can help prevent injury. I have IT band syndrome and realized later on that the supporting muscles around the tendon help the knee pain when strengthened. The gluteus medius is definitely overlooked. Tried these Tune- Up postures this morning and they were great!
Thanks for posting this, the yoga world totally gets to activate their glute medius as their chakras. In the last year I have worked with so many clients, both men and women, whose glutes are not firing. A few of these were athletes that moved in the lateral patterns that you mentioned above. Others were yoga teachers who, as one client put it, have “yoga legs & butt skinny and flat”. She, a beautiful Anusara teacher, now with activated glutes reports to me regularly about all the women she sees in classes with “flat butts and inactive glutes.” We find this funny as she speaks about her definition in her glute medius and now have a “hollowed place like Shawn Johnson,” but in reality all jokes aside your blog is so important as waking up this vital stabilizing muscle has also helped another yogi client of mine hike the John Muir trail when months prior she was in so much knee pain she thought she might cancel the trip. So again, thanks for posting this. We get to keep our clients safe so they look like a sprinter and perform whatever they want to do as long as they wish to do it!
Ditto! This is much needed information in dance classes. I all kinds of dance, but since retired from public school teaching, I’ve taken up ballroom dancing. I feel empowered by my re-immersion into the Yoga Tune-Up program to educate my dance instructors!
I love your articles Robyn and look forward to more video posts! My glutes are in good shape, or I would like to think. And my glutes love jithara parivartonasana variation 3 work out.
Awesome article Robyn. I teach a physique class for people looking to strengthen muscles that benefit dancers = lots of plies and leg lifts in all directions. And most people do have lazy butts! They have a hard time firing their glutes and often go right to using their quadricep for power and movement. Thank you for shedding more light on the importance of a strong Glute medius.
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My IT bands have suffered from a weak gluteus medius. They were so tight in fact that I was feeling it in my knees. My yoga teacher kicked my asana into shape by making me hold ardha chandrasana and virabhadrasana III for what felt like 10 years. My knee pain has gotten better and I thank her for the pain.
Fantastic article Robyn, I have been studying the gluteus medius and the tensor fascia lata tonight for YTU practice sequence in TT. It confirms my studies for tonight that working on the ball this area is super tight in my body.
I love the abductor lifts!! And what a perfect opportunity to tell your students to feel the burn!! (:
Don’t forget to stretch afterwards. A very good yoga pose to do is the pigeon. The extended leg lengthens the gluteus minimus/medius as the gluteus maximus is being taken care by the other leg.
[...] Pain, Yoga, yoga practice The outward appearance of the gluteal group, particularly our grand gluteus maximus, causes as much pride as consternation in our culture than perhaps any other muscle set. [...]
It never ceases to amaze me that we keep separating parts of our body. Having a pain in your ankle? Well, of course it couldn’t be anything but your ankle – insert sarcasm here. I love that Yoga Tune Up is about restoring the WHOLE body. If there is pain in your ankle or knee, check in with your hip!
For all of you Olympic weightlifters/CrossFitters out there, neglect your glut medius at your own peril! Lots of our squats require deep, hips-below-the-knees range of motion. I see many beginning athletes struggle to keep their glut medius engaged when they squat, as evidenced by their knees caving in when they stand up with a heavy load. Thanks for posting some of the positions to strengthen the pesky glut medius!
Great article Robyn, gluteus medius are definitely a underdeveloped, and less thought of muscle.
In this time we are all getting older and have to worry about balance and stability. Our gluteus medius are wonderful hip stabilizers to assist in balance! The longer we can stay upright as we age the better health we will stay in!
Ok people get off that couch!