When it comes to your butt, the gluteus maximus seems to get most of the attention. It’s the biggest of three large muscles in your rear end. But the next largest, the gluteus medius, is just as important for body stability and balance.
Whether you’re interested in increasing muscle mass, strength, or improving your balance, knowing how to work out your gluteus medius can help.
Where Is the Gluteus Medius?
The gluteus medius lies towards the top and outside of what you see when you look at your behind. It’s the muscle that contracts when you move one leg away from the other (abduction). It also provides stabilization and supports leg rotation.
The gluteus medius plays an instrumental role in leveling your hips and managing your entire body’s biomechanics. These muscles extend the thigh at the knee and provide stabilization and mobility to the sacrum and lower back area.
The role of the gluteus medius are to help steady the pelvis so it does not rotate downwards or sag when the opposing side is lifted or not supported with the other leg. It also assists with lateral movement away from the midline of the body, i.e. moving the thigh outward with hip straight. It lies on the side of the hip directly above the larger, “meatier” gluteus maximus. The gluteus medius can be somewhat neglected in the quadriceps-dominant activities of running, which primarily involves forward movement in a straight line, and in cycling. Sometimes knee pain can be caused by overusing quadriceps muscles when glute muscles are not “carrying their proper burden.”
The gluteus medius even works when you’re standing still. It is also a key muscle group for maintaining a nice, youthful posture.
Try to set a time to train these somewhat neglected muscles which can play’s viral role in keeping our joints healthy and provides efficiency in our movement patterns.