Gluteus Medius Exercises (Activation)

This course describes gluteus medius exercises, commonly referred to as gluteus medius activation. Performing hip abduction exercises, with the addition of hip extension, hip external rotation, and tibial internal rotation can improve recruitment (isolation) of this important muscle. The gluteus medius is the primary abductor and frontal plane stabilizer of the hip. It is common to include these exercises in a program designed to address knee valgus (knees bow in) ; however, these exercises may also be recommended to reduce an asymmetrical weight shift, knee varus, feet turn out, and feet flatten (pes planus). Addressing these signs has been correlated with improving and reducing the risk of low back pain, hip pain, knee pain, ankle pain and foot pain, and improving sports performance. Movement professionals (personal trainers, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider adding these exercises to their repertoire with the intent of improving patient/client outcomes from their integrated exercise programs and therapeutic (rehabilitation) interventions.

Isolated Muscle Activation Exercises:

• Clams
• Resisted Clams
• Side-lying leg lift
• Resisted side-lying leg lift
• Resisted side-lying leg lift with a stability ball

Reactive Muscle Activation Exercises

• Side-stepping
• Side-stepping progressions
• Glute medius single-leg hop progression

Subsystem Integration Exercises

Last, it is important to integrate the increase in gluteal muscle activity into functional exercise. The Brookbush Institute accomplishes this with anterior oblique subsystem and the posterior oblique subsystem integration. Some example movements for these purposes include:

• Chop (AOS)
• Step To Balance To Push (AOS)
• Reverse Lunge To Push (AOS)
• Squat To Row (POS)
• Step Up To Row (POS)
• Reverse Lunge To Row (POS)

Caption: Demo of a side lying leg lift targeting the glute medius