The most effective training for gluteus medius

The gluteus medius is located in the buttocks, deep to the gluteus maximus. Don't underestimate this muscle. In fact, the gluteus medius plays a very important role. It can ensure the normal movement of our hips, stabilize the human pelvis, and ensure that people can stand and walk normally. For this reason, many people want to exercise the gluteus medius. Below, we will introduce the role of the gluteus medius muscle and specific training methods in detail.

1. Introduction to the gluteus medius

Location: The posterior portion of the gluteus medius is located deep to the gluteus maximus, and the gluteus minimus is located deep to the gluteus medius.

Origin: outside of iliac wing.

Insertion: greater trochanter of femur.

Function: When nearly fixed, it abducts the hip joint; the front part flexes and internally rotates the hip joint. The posterior portion extends and externally rotates the hip joint. When fixed distally, contraction of one side causes the pelvis to move to the same side

2. The role of the gluteus medius

When it comes to buttocks exercises, we often think that we are just exercising the entire muscle of the buttocks! But the buttocks are more than just this one muscle! Also included are the important deep butt muscles: the gluteus medius and minimus!

The gluteus medius and gluteus minimus are located deep to the gluteus maximus. The main function is to be responsible for the abduction and external rotation of our hips. Unlike the engine function of the gluteus maximus, the more important function of these two muscles is to maintain the stability of the hip joint and pelvis! It plays an important role in maintaining people's normal standing and walking, as well as their performance on the sports field!

3. Gluteus medius training method

Action 1: X sideways walking

1. Adjust the elastic band into an X shape, bend your knees slightly, and step on the lower end of the elastic band with both feet. Grab the upper end of the elastic band with both hands!

2. Tighten your abdomen and lower back and keep your core body stable and not shaking. Use your hips to lift one leg and walk sideways (keep the knee bent at the same angle). Move 10-20 steps, then stop and move back in the opposite direction!

Action 2: Lateral walking with circular elastic band

Do the same exercise as above, but place a looped band around your knees.

Using the athlete's stance, walk sideways while keeping your spine neutral and toes pointed forward.

Action 3: Clam type

Also use a circular elastic band, lie on your side on the ground, open your hip joint outward, and activate the deep gluteus medius and gluteus minimus in the buttocks.

Training Tips:

1. In all three movements, you need to keep your knee joints stable, keep your knees and toes in the same direction, and avoid the X-leg phenomenon!

2. Move slowly and carefully feel the force exerted on your hips.