Training with weak Gluteus Medius

Training with weak Gluteus Medius

Training with weak Gluteus Medius

Another reason for low back discomfort or pain is when there is low activation of the Gluteus Medius. This is quite a common situation that can also lead onto hip and even knee pain. Knee pain can be affected due to the chain of movement in the lower limbs from the Gluteus Medius to the knee.

The Gluteus Medius acts as a major role in stabilising the pelvis and supporting the lower back.  When these muscle are weak you will overcompensate by using the muscles in the back, increasing the load on the spine.

As well as the other gluteus muscles (the Maximus and minimus) Developing the Medius will take part of the load from your back and provide a more balanced pelvis.

By stretching and strengthening your Gluteal muscles and incorporate more movement into your exercise routine, will increase overall performance and prevent other injuries.

The functions of the Gluteus Medius

It is the prime mover of abduction at hip joint.

Assists in flexion and medial rotation and extension and lateral rotation of the hip.

The gluteus Medius is extremely important in maintaining frontal plane (moving to the side) stability of the pelvis.

It’s an important muscle in walking, running and single leg weight bearing exercise as it prevents the other side of the pelvis dropping whilst performing these activities.

Activation of the Gluteus Medius

There are many exercises that help in activation of the Gluteus Medius. The use of other exercise tools such as the resistance band contributes to the activation and a great way to maintain the activation if particularly weak. 

Please take a look at these exercises I’ve provided to help you get the best out of your Glutes if your experiencing difficulties with anything that I’ve mentioned above.