Gluteus Medius

If you’re partaking in a dynamic activity whether it be hockey, basketball, running or soccer, etc., the inability to maintain proper alignment of the pelvis and the femur may lead to a plethora of diverse pathologies including low back pain, iliotibial band syndrome, hamstring strain, patellofemoral pain, anterior cruciate ligament injury, etc. The gluteus medius (Gmed) plays a key role in controlling contralateral pelvic drop i.e., maintaining a level pelvis, and preventing hip adduction and internal rotation during single leg support. Whether it may be poor technique, muscle weakness and/or inadequate activation, many athletes may benefit from incorporating exercises targeting this muscle in particular. You need not hit the gym to effectively strengthen the GMed.

A favorite at Athletic Wise is a standing hip abduction. While the clam shell may be an excellent exercise producing very high EMG activity of the GMed (Widler et al. 2009), standing hip abduction provides almost similar activation, yet with greater functional utility. Resistance bands offer a convenient, low cost and efficacious tool to add difficulty to the movement. Resistance bands are rightfully gaining traction outside rehabilitative settings given their effectiveness in improving an athlete’s kinetics and kinematics and reducing risk of lower body injury during dynamic activities.