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The Gluteus Medius

Muscle in the Hip

By: Paula Allia
Strengthening of the legs is important at every age. During the
strengthening process the leg muscles are involved in all If a muscular weakness in the gluteus medius is present, one
activities of locomotion. Some muscles work isometrically, may present with an abnormal gait. Normal gait should only
others work in a shortening contraction or lengthening have a small postural sway but this weakness can produce a
contraction. These muscles through the neuromuscular pronounced lateral pelvis shift or a waddle to one side. Many
system coordinate to assist, stabilize, or control desired demonstrate waddling with steps from either leg which may
activities. All of this is taken for granted, yet many have indicate weakness in both gluteus medius muscles.
muscular imbalances. These imbalances then affect the
rhythm of movement. Most do not even recognize the There is no doubt having good flexibility in the musculature
changes until dysfunction occurs. Thus, it is pertinent to surrounding the hip and proper strength will allow for a
strengthen properly to execute any action. prolonged quality of activities with less wear and tear.

The hip joint is the most proximal joint in the lower extremity There are many exercises for the gluteus medius. Being more
and it plays a substantial role in support for the lower back and self aware is key to helping all day long. First, observe yourself
pelvis while moving the leg. Hip mobility exists in three planes walking toward a mirror. There should not be a swish side to
of motion. First is the leg moving forward and back for side with steps. Work on walking straight and contracting the
propulsion (flexion-extension). Second is the side to side glute muscles while propelling forward.
movement (abduction-adduction). Third, the hips can rotate
and turn in and out (Internal rotation-external rotation). All Lying on one side and lifting a leg up and slightly back within
three of these planes of motion are utilized throughout the day the toe lifting up toward the ceiling is particularly helpful to get
in all activities from basic walking or crawling to jumping to the posterior fibers of the muscle. Remember, this is a
playing sports and more. common weakness that exists that can be corrected to avoid
further imbalances and compensatory movements. In this
The gluteal muscles (in the buttocks region) are extremely position the front portion of this muscle tends to kick in in
important. They attach at the pelvis and proximally on the conjunction with another muscle (tenor fascia latae),
femur (the upper leg bone). particularly if they are tight. These muscles may need to be
Hip strengthening should be done in strength and endurance stretched out first to allow for the posterior fibers to
training. Some muscles favor speed while others are more strengthen without the more forward resistance.
non-fatigable. Exercising the large back and side muscles of
the hip to work efficiently is necessary to support the back and If working with a trainer, have them address specific concerns
guide the leg properly to avoid stress at the knee. The gluteus of the hip. Proper training will certainly provide better
medius deserves special attention because it is often outcomes for longevity, stability of the hip, and activity.
strengthened incorrectly.

Hip strengthening of the abductors (moving the leg out to the
side) is performed by the gluteus medius muscle up on the
posterior lateral aspect of the buttocks. It is a tricky muscle in
that the front portion not only abducts the leg out to the side
but it also contributes to flexion and lateral rotation of the hip.
The posterior fibers of this same muscle abduct as well as
extend and laterally rotate the hip. When there is tightness or
an imbalance of the front portion of this muscle, the posterior
fibers are relatively weaker. This can cause abnormal internal
rotation at the hip which in turn can can abnormal rotations at
the knee. Day-in day-out there is no wonder why there are so
many people that need hip and/or knee replacements.