BEST Exercises and Progressions for Training the Gluteus Medius (Science

BEST Exercises and Progressions for Training the Gluteus Medius (Science | Research Based)

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Күн бұрын

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Here are some of the best ways to train the gluteus medius based on anatomy, biomechanics, and research.
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Intro (0:00)
Anatomy & Function (0:21)
Best Non-Weight Bearing Exercises (1:57)
Best Weight Bearing Exercises (3:17)
Why Try to Isolate the Gluteus Medius? (6:09)
Summary & Practical Recommendations (7:32)
Limitations (8:26)
P
odcast discussing limitations: open.spotify.com/episode/1PCX...
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

Пікірлер: 126

@E3Rehab 3 жыл бұрын

Thank you so you much for watching! Blog for those interested: e3rehab.com/blog/gluteusmedius

@xaviervilla2187 Жыл бұрын

@bloodeagle2945 6 ай бұрын

Is it true that putting resistance on the ankles is dangerous for the knee joints?

@zebadiahwitch Жыл бұрын

it took years for me to finally realize how weak my medial glutes are time to build this is a big help! thank you

@SASOak2503 Жыл бұрын

Best fitness/rehab channel on KZfaq, bar none.

@melinascialom8915 3 жыл бұрын

You should also mention that strengthening this muscle is also extremely useful to rear lower back pain and knee pain :)

@idaattias9321 3 жыл бұрын

Exactly what I wanted! Brilliant video, nice and clear, thank you so much!

@normazayed2100 Жыл бұрын

I had a butt pain and back knee pain ... My physio told me I have weak gluteus medius and that's my hamstring compensating

@leoo_mar Ай бұрын

And shin splints :)

@jaeg6623 2 жыл бұрын

This is the most thorough explanation and demonstration of glute medius exercises I've ever seen! Thank you so much for providing this. I've been in self paced app programs that have some of these exercises, but they don't guide you on the proper way to execute them, align your body, etc. Now I understand more and can do these the right way. THANK YOU THANK YOU THANK YOU!!!

@E3Rehab 2 жыл бұрын

Thanks! Happy to help!

@missyogakris Жыл бұрын

This video is ridiculously helpful and quite thorough - thank you! I especially appreciate your commentary and instruction about common compensation patterns when using the bands for the lateral side step.

@philipkim9779 3 жыл бұрын

Thank you for providing great content like always. Much appreciated.

@stephenengstrom5611 Жыл бұрын

Excellent information! Clear and straight to the point. Thank you for helping us!

@tylermccaig 3 жыл бұрын

Great video! Well explained and well rounded.

@maryjanewesterlund9958 Жыл бұрын

Brilliant explanations. Thank you for great amount of detail, including the muscle diagrams.

@user-ym2ve7be8l 11 ай бұрын

Thanks so much. Have to rehab a really weak medius on my left side and couldn't find proper exercises to do. Now I have them and am confident of rehabilitation. Thanks again!

@leroyho4765 Жыл бұрын

LOVE THE REFERENCES!!

@midnitexstar Жыл бұрын

Brillant and concise summary. Very helpful!!!

@barbbroad7130 2 жыл бұрын

Thank you! I’m an older competitive runner working on strengthening my Glute Medius. This is an excellent, informative video-the BEST video on the Glute Medius I’ve seen!

@E3Rehab 2 жыл бұрын

Thank you!

@daniellaqureishi7851 20 сағат бұрын

Wait this was great. Easy to understand, well researched, & good points

@finnishredder 2 жыл бұрын

You have amazing videos on your channel - thank you for these!

@Sullyman19 3 жыл бұрын

Thank you for this upload. Just what I needed. YOU GUYS ARE AWESOME.

@E3Rehab 3 жыл бұрын

Thanks for watching!

@marthamuppets8761 2 жыл бұрын

Awesome, much needed. 🙏🏽 ❤️

@brittneyrobinson5290 Жыл бұрын

Best video I’ve found from anatomy to demonstrate and explanation

@Geronimo-mo7qg 2 ай бұрын

Quality content all the way! And a good looking model is a plus! 😊

@JerickMoss 2 жыл бұрын

Thank you for the video!

@shellyidwttw8680 2 жыл бұрын

You are amazing!! Ily thank you so much for this!!!

@zbyszek511 Жыл бұрын

Excellent explanation!

@ST-rj8iu 2 жыл бұрын

Thank you for explaing side lying abuduction. I was confused on where the foot should be; rotated up, down, or straight. Now I know!

@24carrotgold8 Жыл бұрын

These exercises cure "dead butt". My left hip was in excruciating pain for about 6 months. After much research I found a video indicating that the main function of maximus, medius and minimus glutes is to support the hips. I only did the exercises for about 2 days and woke up my butt. All hip pain went away immediately! 👍🤗🥳

@peterraab3411 Ай бұрын

What was or 'were' the Videos??

@Yupppi Жыл бұрын

All of the exercises in this video are pretty much fantastic from my experience. And are often used with athletes as well to fix imbalances that lead to unclean technique that prevents from reaching maximum weights and/or end up causing pains. And I'm strongly of the opinion that many in today's world don't exercise that much with variety and end up with weak hip muscles, so doing these will help with that and most likely prevent injuries like falling on ice.

@TruthofDilly 3 ай бұрын

Fantastic thanks 🙏🏽 ❤

@solomonwang7821 3 жыл бұрын

So much credible info from research papers, keep up the good work! Subs will come soon!

@E3Rehab 3 жыл бұрын

Thank you!

@ericschweitzer1654 Жыл бұрын

Descriptive, Nice presentation

@calisthenicsindia8498 3 жыл бұрын

This is one of the few channels I watch and subscribe

@E3Rehab 3 жыл бұрын

Thanks!

@carlbyronrodgers Жыл бұрын

Very interesting and informative.

@ramilurazmanov 2 жыл бұрын

Wow, the video is priceless!

@corychristensen6496 3 жыл бұрын

So good, again!

@E3Rehab 3 жыл бұрын

Thank you!

@taylorkennon395 2 жыл бұрын

As legit as it gets! you guys are awesome

@tibisaybermudez4945 Жыл бұрын

I love this video, this gave me many variations and great ideas on how to perform the exercises. I have plantar fasciitis as a consequences of having weak glutes, specially the medium glutes. By performing these exercises, I truly believe it would help me relieve and get rid of my issue. What are your thoughts about this? thank you so much!!

@andytan489 Жыл бұрын

Very helpful video, thank you. I was looking how to perform roundhouse kick better, then I realized I'm unae to raise my leg laterally to the height normally other people could. And it lead me to your video.

@115moki 2 жыл бұрын

Thank you so much, that's what I need. I need professionals to strengthen my muscles for running. :)

@markostanic9442 6 ай бұрын

I partialy tear this muscle 2 months after hip replacement. Still have hematoma 6 months after surgery. Now strengthening this muscle Getting better. Before muscle tear I was feling excelent.

@safticaignat288 8 ай бұрын

Thank you 🙏💖

@davidexu 10 ай бұрын

THANK YOU

@JeremiahHolt 2 жыл бұрын

Would love to see Progression videos like this for more muscles! Your videos are the most clear and helpful exercise info I've been able to find on KZfaq.

@billgates555 Жыл бұрын

Great video

@roy5359 2 жыл бұрын

Great video. Is the standing hip abduction equally effective for the glute med?

@jimmcglynn-lg9ro Ай бұрын

Thanks!

@E3Rehab Ай бұрын

Thank you!

@robinmuriithi7819 2 жыл бұрын

Thanks you so much for help from robintrek Mt Kenya guide

@Hassy171717 2 жыл бұрын

Really like this science based info... and I'm happy to see my 2x per week lifting sessions are split very close to what is outlined here. The added info on strengthening the glute med is really helpful for me as a runner who's been dealing with injuries associated with inactivation and week glute med stabilization. Do you have any info on piriformis exercises?

@E3Rehab 2 жыл бұрын

kzfaq.info/get/bejne/rs-XoNWm3dyRgHk.html&lc=UgxVZgf1MxroBe1skGh4AaABAg

@aliciadibble7142 3 жыл бұрын

Can you do a video on hip flexor tendinopathy and rehab?

@marcomiranda9476 3 ай бұрын

Thanks

@z4inz 3 жыл бұрын

The side abduction with the ankle weights has greatly improved my gluteal tendinopathy pain. Thank you.

@E3Rehab 3 жыл бұрын

Awesome! Happy to help!

@cryptogymbro 2 жыл бұрын

Good shit bro, thank you 💪🏿🦍💘

@JebusXLT Жыл бұрын

where did you get the blue foam pad you were using to demo the reverse nordic? Ive only ever come across pads that are about half that size. Thank you for the great, educational content.

@nicholkid 2 жыл бұрын

Great video, I think I'm finally connecting the dots and am realizing that my left side glute medius is screwing up my whole body. I really have trouble activating it and have lost most of my external rotation ability. Absolutely no idea why my left side is so screwed though. I've had hip/knee problems for like the last 6 years. All started when I finished training for half marathon. Perhaps too much running and not enough lateral strengthening?

@alejandraquinonez447 18 күн бұрын

Can you please make a video about training core 🙏🏽

@kroppsomvandling 10 ай бұрын

This was an amazing video, and becouse it so old maybe i wont get an answer. But i have the problem that my right, probably gluteus medius, maybe even piriformis is weeker than my left side. this couses a small hip shift during squats and i can also see it in a deadlift. I do believe that its in the external rotation. How would you program these exerisices so i can bring my week side up to same level? And are i missing something. I have same mobility on both side after a lot of streatching and mobility work.

@neilbeech4093 2 жыл бұрын

I like your exercises

@danjohnsonspam 3 жыл бұрын

Question:are there any exercises which isolate the Gluteus Medius in a way that exclude the gluteus minimus (like maybe abducting at some angle which activates the medius a lot more than the minimus)? Or is it basically impossible to separate these two muscles functionally?

@georgepnf8596 3 жыл бұрын

Great video Marc, we can use isometrics and then progress to isotonic exercises? And for long we can the isometrics in a program(s)? Thank you

@E3Rehab 3 жыл бұрын

Thanks, George! I’d say that you don’t necessarily have to progress from isometrics to isotonics as you can find challenging variations of both. For example, the practical recommendations section shows 1 day of each. However, if you wanted to transition from isometrics to isotonics, you could use them for 2-4 weeks to practice the movement and potentially minimize soreness.

@fp7290 2 ай бұрын

Would you say next to these exercises practicing a deep squat rest while actively trying to flex the glutes and abeuct the hip would be a good ,,functional“ movement to train the glute medius?

@sdbrahm2294 3 жыл бұрын

E3 Rehab when i try the standing leg abduction exercise, I cannot maintain stability....I feel too much pressure on my knees

@Jaswant14 2 жыл бұрын

Really informative! Are bulgarian split squats a good option for a weight-bearing glute medius exercise?

@E3Rehab 2 жыл бұрын

Definitely

@romaint5416 2 жыл бұрын

You R perfect 👌👌👌

@pj828 2 жыл бұрын

Is it true that targeted strengthening of the gluteus medius can help reduce IT band pain from running?

@donttouchtherolex7158 Жыл бұрын

Does a standing cable abduction work for growing it?

@BWoodTTV 3 жыл бұрын

What about using the seated abduction/adduction machine?

@lauratempestini5719 Жыл бұрын

What if you want to trim over development glutes?

@Assasin4640 2 жыл бұрын

Is it good to be able to lift straight leg to the side up? Over 90°?

@mikevaughn2074 2 жыл бұрын

What are your thoughts about using a heel lift and the glute med. I had a femoral plasty and the Dr measured the leg, via x-ray, and said it was 7 mm shorter than the other leg. I have been trying out a heel lift but it seems to cause issues w my glutes and the other knee etc…. I’m debating on just getting rid of the lift…. I’m not sure what should be next…

@JamieHOTT13 5 ай бұрын

Lateral band walks make my right ql hurt also walking lunges, both b stance rdls & single leg rdls, 90 90 hip cars when raising back right foot , donkey kicks activate my ql, & right leg step ups... what can I do my right side is weaker? 🥹😭 a right hip hikes up during things like getting out of bed ect.

@kristinadelfin3307 4 ай бұрын

Hola!! Tienen unos videos increíbles con explicaciones de woauh, por favor los podrían traducir al español, gracias, saludos 🌹🤗🙏🏻

@anamarijabozic453 3 жыл бұрын

What are your thoughts on the pelvic drop exercise? Is it worth including in the programme as an isolation exercise for the glut med? Thank you for the content :)

@E3Rehab 3 жыл бұрын

For non rehab purposes - nope.

@JamieHOTT13 5 ай бұрын

I tried the NO weight side lying hip abduction without letting my hip hike up like it normally does & omg im EXTREMELY weak i could only lift my leg for 1 rep 😭😭 no wonder my ql be hurting on my right side smh 😤

@neilbeech4093 2 жыл бұрын

Good core exercises if you have a APT

@ratimapatwal9217 2 жыл бұрын

Hi Can I do these exercises, i am feeling a crackling sound while moving my legs. Please guide.

@tylerasmith52 3 жыл бұрын

content could not be better on this channel. im shook

@99houli 2 жыл бұрын

Just started work on glute medius due to hip pain and lower back pain. Watched a few vids, yours is by far the best. keep up the good work and you have some serious legs muscle going on ✌🏽

@peterraab5920 2 жыл бұрын

Yes

@bukaIapak 3 жыл бұрын

Can I use these exercises to cure ITB syndrome?

@nouredineelfounini1323 Жыл бұрын

Bravo

@thequietone2998 Жыл бұрын

Like this 😊

@dldldl98 2 жыл бұрын

What about Curtsy Lunge?

@ivancompilation2895 3 жыл бұрын

Which glute medius exercise would you recommend for intermediate lifters? I'm able to squat and dl 145 kg for 4 reps and include glute medius exercises for knee valgus prevention. But on basic exercises I'm able to do many many reps and becomes ineffective. Which exercise would you recommend me?

@E3Rehab 3 жыл бұрын

You could always just incorporate the occasional single leg deadlift, rear foot elevated split squat, single leg step up/step down, etc. It doesn't have to be too complicated.

@Knud451 2 жыл бұрын

Thanks a lot! Does it make sense to use a resistance band during squatting to activate gluteus medius?

@E3Rehab 2 жыл бұрын

I don't recommend it.

@Knud451 2 жыл бұрын

@@E3Rehab Thanks!

@thomasromeni8063 3 жыл бұрын

Hello doctor . I have moderate tendonopathy on both sides in both Gluteus Medius. According to MRI, the inflammation disparatestes last week. I still have pain, but below the Trochanter near the Vastus Lateralis. However, not during the exercises. How fast can I increase? Up to the pain limit and then on the level. Also, after almost a year and a half, I would slowly start cycling and easy hiking again. Do you have any objections? I'm contacting you from Germany because I haven't been lent here in any way as much as in the English-language KZfaq videos. I hope for an answer. Thank you , Thomas .

@E3Rehab 3 жыл бұрын

Hi, Thomas. Check out the hip bursitis video we made. It’s actually all about gluteal tendinopathy

@thomasromeni8063 3 жыл бұрын

@@E3Rehab Thanx vor The quick answer 👍 . I will do it !

@gastonsotelo8814 3 жыл бұрын

Hello! Thank you very much for the video is what I was needing to strengthen buttocks! Greetings from Argentina, the explanations are very good and excellent exercises!

@E3Rehab 3 жыл бұрын

Thank you!

@aviv9538 2 жыл бұрын

I cant activate my left glute med, the TFL always takes over,i tried stretching the tfl and i tried all the exercises for the glute med and it always the same, the glute med doesnt fire up what should i do???

@angeloselarja 2 жыл бұрын

Maybe start with isometrics only? Also be careful to execute the exercises carefully. For example when doing the laying side abductions you should internally rotate the leg (toes pointed downward).

@sai_beo 4 ай бұрын

It seems that there are no exercises that train the glute medius in a flexed-hip position?

@keenanranch849 3 жыл бұрын

Great tutorial! Noticed the clam/reverse clam are not part of this. Any thoughts?

@E3Rehab 3 жыл бұрын

They can be included, but hip abduction specific exercises will be biggest priority for training gluteus medius.

@keenanranch849 3 жыл бұрын

@@E3Rehab Thank you!

@HakunaMatata-ht3rf 6 ай бұрын

1:59 3:15

@kungfupantaboon 3 жыл бұрын

Hi, why would you want to internally rotate the hip while doing sidelying hip abduction? I always cued it with external rotation as an aide with no real meaning behind it. So I'm curious as to the reason. Thanks! Love your content.

@E3Rehab 3 жыл бұрын

Increased glute med activation.

@angeloselarja 2 жыл бұрын

I think external rotation will target more the hip flexors (tfl) which already tend to be more dominant in those cases while the glute medius is inactive and needs strengthening

@fg786 2 жыл бұрын

I have the issue that something is misaligned on the right side. So whenever I do side planks witht the righ leg on the floor the abdominals are working hard, because the gluteus isn't engaged. The left side is fine. I have a couple of stretches to aleviate this issue but it never goes away and I have no clue what's causing it. Basically whatever I do, sitting for long periods of time, excersing or being active in general all end up with the right side being stiff and the pelvis lifted up a bit on the right side. It completely destroys the interplay of muscle groups for normal functionality. My gait is off and I have no strength in my feet, with the arch collapsing and the right knee caving inwards.

@bhashitkanani8335 2 жыл бұрын

Logically don't do side planks I have the same issue, abdominals kick in, not the g med, so single leg would be better or lying hip abduction and so forth

@36891as 3 жыл бұрын

5:18

@sulezraz Жыл бұрын

1:58 3:17

@mostafafawy4040 3 жыл бұрын

.excuse me i am egyptian physiotherapist and i am not very good in the english accent so may you write what u say in the video on the show .thanks

@wilsonpereiradr 3 жыл бұрын

Just turn on the English subtitles on your device man.

@mlansfordhome 2 жыл бұрын

Well, here is what I think. IF I could get down, on the floor, use or not use a band, abduct a hip, lift myself with one arm, I sure as heck wouldn't be worrying about the li'l old gluteus medius to begin with. I'd have to call an abulance. These types of discussions are not geared to people like me. Oh, oh I forgot, my marathon? Right. My gluteus medius does need strengthening, but I'm on the way to hospital.