Top 5 Exercises for Gluteus Medius & Minimus (New Research!)
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- Опубліковано 10 чер 2024
- Gluteus medius and minimus are important abductors and stabilizers of the hip joint and are implicated in several clinical conditions including low back pain, patellofemoral pain, IT band syndrome, hip impingement, gluteal tendinopathy and ACL tears.
Here are 5 great exercises for strengthening both of these muscles, which could be used as a part of a prehab program or with someone who is suffering from one of the clinical conditions mentioned above.
The exercises are demonstrated according to how much they activated gluteus medius and minimus via EMG (electromyography).
1. Lateral Step-Up
2. Hip Hitch
3. Standing Abduction
4. Single-Leg Bridge
5. Sidelying Abduction + Internal Rot.
I would aim to complete these 2-3 times per week and perform 3 sets of 10-15 reps.
Reference: Moore, D et al. A SYSTEMATIC REVIEW AND META-ANALYSIS OF COMMON THERAPEUTIC EXERCISES THAT GENERATE HIGHEST MUSCLE ACTIVITY IN THE GLUTEUS MEDIUS AND GLUTEUS MINIMUS SEGMENTS. Int J Sports Phys Ther. 2020.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including programs for several hip and low back conditions (gluteal tendinopathy, hip arthritis, low back pain, sciatica, SI joint pain, disc herniations, and many more). Click the link below to learn more and order a copy! a.co/d/1q3BjgP
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](/img/n.gif)
My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including programs for several hip and low back conditions (gluteal tendinopathy, hip arthritis, low back pain, sciatica, SI joint pain, disc herniations, and many more). Click the link below to learn more. a.co/d/1q3BjgP
So many dumb PTs over a period of 20 years couldn't figure out what was causing my hip pain. This fixed it in a week. Where have you been all my life?
I’m sorry you had to go so long before learning these exercises, but glad they were helpful to you now!
@@RehabScience I wished you had it where we can copy these exercises just for references.
Where it's printable and then I can copy it . Thank you ,
I am going to give my family and friends your website address, so they can watch your videos.
@@debbiec6216 My book has programs for the 50 most common orthopedic issues and each program has pictures of me doing the exercises and guides you through three phases of rehab. Each body region has its own chapter. My book would probably be just the thing you are wishing for. Here is an Amazon link, if you want to check it out. a.co/d/20o5vdS
Dear sir, I've been suffering from my right hip for months. I went to see a fysioterapist, an osteopath, an orthopedic, etc... I did exercises which I found in books and on UA-cam, Instagram... Yesterday I came across your video and I did all five exercises. I still can't believe it but the pain is gone. Completely and entirely gone ! I slept on my right side last night without feeling any pain. I am so very grateful for your help and insight in the human body. I can't thank you enough for making this video !
That is so great to hear!!
of course ! They want you to come back ! So they can make more money, never heal a patient too fast you are loosing money ! I’m really happy you got pain relief
I agree with you. You find better exercises on the UA-cam then PT. I was in PT for 4 months. Never fixed my rotor cuffs. Both torn... Went to a trainer in July and now my rotor cuffs and my pastor are way better. We're now working on the atrophy arsh Stick with it everyday my friend if you can 2 3 times to get your bottom strengthened
Woww good
Brother, keep it up! Nowadays, many people suffer of pain on their shoulders, knees, hips, etc because of muscle imbalances. When the right muscles are not working in harmony then other body structures that are not supposed to do that work have to assist. Stuff like this if untreated and if the person keeps on abusing their body will just worsen things till it it so bad that you'll need surgery. If you have pain on your hips or shoulders look into increasing your mobility and strengthen the new ranges of motion, don't just stretch!!
I have a low back, knee injury, with arthritis in my right hip. This excercise wasn't easy, but felt great. I feel like my right hip opened up considerably. What a nice feeling. Thank you.
So glad to hear the exercises helped you!
That last exercise. Holy shit. Used muscles I've never used before. Man. I tried everything to hit that chain. This was the end of a very long quest. Thank you, thank you, thank you.
That last one is one of the best for hitting those muscles. Glad you found the video to be helpful!
Excellent, efficient, effective set of glute exercises, explained clearly and succinctly. Thank you!
Thank you! Glad my video was helpful!
I really appreciate receiving functional exercise information from a physical therapist. Especially concerning oftentimes overlooked muscles that can contribute to our daily activities.
So glad the information was helpful to you! Thanks for leaving a comment!
This video was so helpful and easy to understand! Thank you very much!
So glad it was helpful!
Thank you for clearly explaining with important details and demonstrations.
You are welcome!
Oh man, I did the last exercise shown for 3 sets of 10 with a short pause at the top and my lower back pain was instantly relieved. Suffered with this pain for several months now , thanks for this video,I’ll be doing these every day now
So glad to hear the exercises were helpful. These types of gluteal exercises often help with low back pain.
That last sidelaying abductor with rotate toe is new and highly effective even after two sets today pain has gone.Thanks a mill.
Thank you so much!
I'm blown away!
I've been struggling with left knee hyper extension due to my second stroke and it's been getting only worse and I am so happy that I found these easy yet effective exercises that even I can do!
Thank you very much! 👏🏻💪🏻
I immediately subscribed!
I am so glad the video was helpful to you! Building strength in your glutes can definitely help control your joints farther down the kinetic chain, so I hope you find that to be true.
Thank you for this video. It's exactly what I've been looking for in hopes of strengthening this area.
Glad it was helpful!
Thank you so much for this great video, sir! Hip and glute training are so underrated imo. Its easy to understand how to do the exersices, love that you are taking your time to explain why they are so important too, just superb work! I have been doing clamshell to target gluteus medius, but Im definitely going to add some of the exersices to my kit 🫡 Thanks again, man!
Thank you for the kind comment! I'm so glad my video was helpful to you!
Sir, m from India after my acl surgery I can run,sprints ....... Every thing but d thing no due some weakness I thing in my operate leg to pelvic I have little pronation dat can i see........ How I will fix that please 🙏 have some knowledge
Thank you for your very informative video! I’m currently in PT for this & I feel like I’m getting more rehab from your videos! Thanks again, I have subscribed to continue to learn!
No problem! I am so glad to hear the video was helpful!
Wow, you are such a great teacher! I have been suffering for two years with weird plantar fasciitis issues. I read somewhere that the gluteus medius sometimes being the cause for feet issues. I did all of your exercises which were fabulously explained and shown, and I can’t tell you how much I appreciate your wisdom. Thank you, thank you thank you! And a bonus, you look like one of my amazing cousins!
Thanks for the comment! I’m so glad you found the video and exercises to be helpful!
You’re a blessing. I’m 77, fit and healthy. Since playing pickleball my right hip started bothering me. The exercises are great- I added all of them to my training. Simple with very little equipment. Your the best-thank you and I thank God for your wisdom🙏🏻❤️
This is just what I needed. I tore a calf muscle skiing, and a runner friend recovered from same injury recommended glutes and I found this. Great advice, delivered so clearly to be able to follow - and I love your manner too. Thank you
I am glad the video was helpful! Best wishes with your rehab!
Looking forward to help from these. Really appreciate how clear and concise your teaching is. Appreciate the info about the studies done on muscle recruitment also. Thank you!!!
So glad to hear the video was easy to understand and useful!
Great job! You are a great instructor. I’m on my 5th PT plan so I am now an expert on being a PT patient. What makes PT successful is having the patient know which muscles they should be engaging😊. You did a great job explaining this.
So glad the video was helpful!
I just discovered your channel and I am grateful for all these exercise! Thank you for what you do!
You’re welcome! Happy to help!
Really clear demonstration - thanks so much!!
You're welcome!
Thanks so much. I had a rough hip
Replacement which left me weak and this series of movements has it feeling much stronger after 2 weeks
That’s so great to hear! So glad the video was helpful to you!
I have vestibular issues which affect my balance. Have been doing these daily for 2 weeks and already feel the difference during my hikes.
Will do these for the rest of my life.
Thank you!!!
Thank you! As an equestrian these exercises are exactly what I was looking for to help me with proper biomechanics of riding!
I’m glad the video was helpful!
Honestly, I haven’t come across anyone like you on the Internet! Thank you very much!
Thank you! So glad my content has been helpful to you!
Pelvic Hitch 3:16
Single-Leg Bridge 5:42
Side Lying Hip Abduction + Internal Rotation 6:34
Thanks for adding those. I need to get better at adding these to my videos.
Thank you, I’ve screen shot that, so helpful. 😉
Thank you!
Wonderful explanations and demos!!! Clear and concise. Will be following you 👍🏻👌🏻
Thanks so much for following! I am glad the video was helpful to you!
Extremely helpful thank you so much for your clear explanations and the exercises are spot on. I am a proud subscriber to your channel
Thank you for subscribing! So glad you are finding my videos to be helpful!
Thanks so much for posting this; really helpful and you explain each step really clearly and concisely.
Glad it was helpful!
These exercises have helped me reduce pain significantly during my marathon training. I repeat them regularly. Thank you!
That’s awesome to hear!
Great video! My lower back pain was due to weak gluteus medius! Wow! Thanks! Excellent information and exercises!
You’re welcome! So glad to hear the video was helpful!
I've started your exercises this weekend, bless you for your video! I hope someday the pain will fade away in time.
I hope the exercises offer you some relief!
Great video! I've been suffering for over a year with hip pain, been to ortho, PT, and had PRP done but still no relief. Just came across your video and going to try it 3x a week. Love that you have research to back it up! It gives me hope. Thanks!
So glad the video was helpful and I hope you find some relief from your hip pain!
This is extremely appreciated, and so helpful to me. Thanks so much.
Glad it was helpful!
Definitely gonna give these a go! Thank you so much :) Wish you all the very best!
Thank you! I hope the exercise are helpful to you!
Finally you have shown me exercises to help the pain I've had for the last year in my gluteus medius. I have been to PT and a chiropractor that have not been very helpful. Many thanks! ml
So glad the video was helpful to you!
Very detailed & instructional information-thank you!
Glad the video was helpful!
Thank You Sooooooo Much! I Reeeeea)y Need these strengthening exercises!!!!
An excellent video. Easy to understand and easily doable
Thank you. Glad the video was helpful.
Danke für die guten Erklärungen ❤❤❤❤
You’re welcome!
So helpful! I've been living with near-constant hip pain since I had twins 9 years ago. This was a really clear video and I am hopeful it will help!
So glad to hear the video was clear and easy to understand! I hope the exercises are helpful to you!
I felt the same way after I had my baby. Turns out I had bilateral hip labral tears.
Thank Sir. Very Good Exercises
You’re welcome
Thank you so much for this video! These are really great exercises and explained well!
Thank you for the feedback!
Thank you so much! Looking for a video like this
😩✨ this grew my butt in places it was flat. I couldn't find any other vids targeting these muscles at all thanks so much. ❤❤
Good muscles to target for building up the side of one’s butt too! Glad the video was helpful to you!
It took me eons to find these, they made a HUGE difference in my finally avoiding lower back and knee pain!!!!!!!!!!!!!
That’s so great to hear! These exercises are so helpful for a many hip and low back pain issues.
These are great exercises, thanks. I had severe lateral glute soreness while backpacking up a 10,000 foot mountain. Was really slowing me down. Definitely going to try these to build my strength.
Gluteus medius and minimus often produce lateral Gluth/hip soreness and pain, so these should be helpful.
Saulza, is your lateral gluteal soreness only on one side? If so, there is a very good chance your pelvis is off on that side. Think about it … if both legs are supporting your body weight while doing the backpacking, why is there severe lateral gluteal soreness only on one side?
I have to return to comment on your excellent exercise video for the medius and minimus. I tore my left medius and injured the tensor fasciae latae this last summer. Thanks to the ultrasound technician who did excellent work and an explanation of where and what was injured with the caveat not to tell the Dr. she had explained this. The Dr. wasn't very helpful, just "you have a tear' here's the report see your Dr. when you get home and you'll need physical therapy. Well I did some research your video came up as well as others. Yours struck a chord. I've been doing these exercises in combination with a core Pilates program, and daily walking and my chronic lower back pain has disappeared and my enjoyment of more hiking has increased. I'm a senior and maintaining my health so I can continue to be active is important. Thank you so much!
I am so glad to hear my video was helpful to you! Exercises for gluteus medius and minimus are often effective for hip and low back pain, so I'm glad this was the case for you too.
Thanks for this video. I found the pelvic hitch (#4) to be particularly helpful. I have some long-term issues deep in my left hip, and this one seems to hit the spot. Plus, I can do this stretch almost anywhere. And, while I have been doing bridges for a few years, I have recently increased the variations and reps. The hip abduction with internal rotation also really hits the spot. I've been doing them quite a while without the internal rotation, and that single change makes it exponentially more challenging. I'm gradually erasing my FAI diagnosis with targeted glute med and min work.
So glad to hear the exercises are hitting the right spot and helping!
As a fellow FAI sufferer for years I have to share that banded hip mobility exercises saved me. Strengthening atrophied muscles is important but the range of motion and relief you get from the band is truly life changing. Let me know if you want links to some videos and keep up the good work 👍
Thank you so much for these good exercises! I love them. God bless you!
You’re so welcome! I am glad the video was helpful to you!
I usually don't do abduction exercises. With the onset of hip pain now, these moves really helped. Great demonstration, thanks.
So glad they were helpful! Abduction is incredibly important in terms of overall hip health and function.
Some very helpful exercises to use everyday and learn about our bodies. Thanks.
Kindness.
Thanks a lot , I’ll be trying all 5.
Glad the video was helpful!
This is incredibly useful content!
Glad you thought so!
I just subscribed to your channel. I was looking exactly this information because I was diagnosed with DDD. I have seen other videos, and today I find yours, and I definitely pick this one as the best video for my problems. Thank you so much for your help😊.
Thank you for subscribing! I’m so glad to hear that the video was helpful to you!
Perfect! Just what I was looking for!
Awesome!
Excellent, thank you.
Glad you enjoyed it!
No 2 and 5! OMW they both felt so good! Painful but good!! I thought it was piriformis, but from your exercises, I can feel it's the gluteus minimus. Thanks so much for your help with my constant hip pain.
No problem! I am glad the video and exercises were helpful to you!
After 2 THREE, my ortho PA told me that I’d have to live with the wobble. No! So I turned to you. They were challenging, but I found out how wear I am. This gives me hope to walk normal again. Thank you!
Sorry to hear that is what your PA said. We often see significant improvements when these muscles are strengthened. I hope the exercises help you!
The spelling was so bad Sorry. I had 2 total hip replacements and left with a wobble. Now, after 4 days of exercise, I’m doing better! Some muscles are weak! Not wear. I’m going to keep this up.
I do Spartan Races and I've been dealing with pain in this area on my right hip for a long time. It's starting to cause lower back pain on the right side as well. I will be doing these exercises daily. Glad I found your channel. Prayerfully this will eliminate the pain and I can continue to train without pain. Thanks in advance Sir! 🤝🏽👍🏽💪🏽🙏🏽
These exercises are often helpful for pain in that region and with lower back pain, so I hope they’ll help you too. Best wishes with your recovery!
So professional. Very informative. Well explained.
Glad it was helpful!
Thank you. I need these
No problem. I hope they are helpful to you!
Thank U for the exercises taught. I had been suffering burning pain on my outer thigh and searching for relief. Will be doing these top 5 hoping it could ease and normalise my leg back.
Great instructions & explanations thank you.
As a visual learner I find well made videos really helpful.
G'day from Australia 🇦🇺
Thanks for the comment! I’m glad you found the video to be helpful!
thank you! very grateful.
You’re welcome!
Thanks for all this free information! im hoping to one day be half as knowledgeable as you
No problem!!
Clearly explained, thank you.
Glad it was helpful!
Very helpful, thank you very much for this video
Glad it was helpful!
Thank you. I learned a lot. Well done
Glad to hear the video was useful!
Very simply explained. I found the last exercise was much more effective with pointing toes down and moving leg slightly back. Thank you.
Glad to hear the video and exercises were helpful to you.
fantastic ! thank you very much !
You’re welcome!
Very nice! Just what I needed. Thanks.
Glad the video was helpful!
So well done, Thank you
Thank you 🙏
Nice clean clear presentation
Thank you!
Excellent
Well detailed with good info, thanks.
Thank you!
wow, this is amazing! Exactly what I need, thanks so much!!
Glad it was helpful!
An excellent video!! Thank you!!
Thank you! Glad you liked it!
Great video Tom!
Hey buddy! Thank you! How are you?
Bravo. Thanks so much
No problem!
Awesome, I'm going to try these, thank you!
You’re welcome! I hope you find the exercises to be helpful!
Thank you so much!
You're welcome!
Outstanding! Thank you!
You’re welcome!
Great explanation
Thank you!
Thank you so much for creating this video :)
Sure thing! Glad it was helpful!
Thank you. Very helpful information. I'll replace some of my workout with the the last 2 exercises. All of them look very beneficial and enjoyable!👍
Glad the video was helpful!
Such a informative video!! Thank you so much !
You’re welcome! Glad it was helpful!
Thanks sir. It works wonderfully.
Thank you!
Nice video man. Thanks for the help.
No problem! Glad it was helpful.
Thank you for detail short explanation and demonstration 🙏😊
You’re welcome!
Excellent video
Thank you!
I’ve pain in my glute medius, left knee cap , right it syndrome, I’ll give it a try these workout . Thanks 🙏 for your videos.
❤❤😂2🎉😮😮😢😅❤🎉🎉😮😅 3:16 3:18 😊
You actually helped me, thanks Sensei!
Glad to hear it!
Really helpful and fruitful
So glad to hear that!
Great, Thank you
Excellent routine 👌
Thank you!
Love this ,thanks dr
Glad to hear that!
This was so so helpful thank you 🙏
Glad to hear that!
Thank you so much
Thank You , Sir . Very helpful and informative 😊
Glad it was helpful 👍
Thank you for sharing
You’re welcome!