Glutes Exercises

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 The hips and waist are the biggest problem areas for adults and I think the hardest to reduce. The muscles I'm Talking about are often referred to as the "Gluts".

Gluteus medius exercises can help you treat hip, lower back, or knee pain related to weakness in this area. The gluteus medius is a muscle located in the outer hip, and it is important during the stance phase of walking or running and in stabilizing the pelvis.

Research shows that the best gluteus medius exercises involve hip abduction (when the hip is moved away from the body's center line) and single-limb support (when standing on one leg and the other is moving). The following are common exercises given by Therapists.

Examples of gluteus medius exercises include:

Hip hitch (pelvic drop)

Isometric standing hip abduction

Single-leg bridge

Side-lying hip abduction

Lateral step-up

Resisted side-step

Standing resisted-hip abduction

Clamshells

Single-leg squat

Single-leg deadlift

In this article, learn gluteus medius exercise to help you strengthen this muscle and be pain-free.

Gluteus Medius Muscle Anatomy

The gluteus medius muscle has a fanlike shape and connects the pelvis to the femur (thigh bone). Every muscle has an origin, insertion, and action. These terms refer to where the muscle attaches to bones and what physical movement engaging the muscle helps you perform, as follows:

Origin: Lateral (outer) surface of the ilium (part of the pelvis)

Insertion: Greater trochanter (a large knob of bone on the upper thigh bone)

Action: Hip abduction (moving away from the body's center), rotation, hip stability, walking, running, single-leg standing

At-Home Gluteus Medius Exercises 

Below is a list of 10 exercises that activate your gluteus medius muscles. Each exercise includes step-by-step instructions and tips for modifying movements to make it either more accessible or more challenging.

If you struggle with your balance, hold on to a railing or a wall for support. People with injuries, pain, or a prior surgery should consult a physical therapist for tailored exercises to support their goals.

Hip Hitch (Pelvic Drop) Exercise

The hip hitch (sometimes called pelvic drop) exercise is one of the most effective exercises for building gluteus medius strength and stability.

This exercise activates all three portions of the gluteus medius muscle. Here's how to do it:

Stand with your supporting leg on the edge of a step, with the other leg off the step and suspended in the air.

Tilt your pelvis so the suspended leg lowers but doesn't touch the ground.

Lift your pelvis so the suspended leg lifts.

Keep the supporting leg's knee straight, and engage the glute muscles on the side of your hip to help with stability.

Repeat 10–20 times before switching legs.

Do not bend your knee at all during this exercise. Let the movement come from tilting your pelvis.

Modification

To make the exercise more challenging, add an ankle weight to the suspended leg or hold a dumbbell on the side of your suspended leg.

Isometric Standing Hip Abduction

Isometric standing hip abduction is a physical therapy exercise that improves hip stability and reduces hip pain. "Isometric" refers to holding a pose and keeping a muscle the same length throughout the exercise. This exercise targets the gluteus medius muscle's anterior (forward) and posterior (backward) portions.3

Find something stable to push against, such as a wall, to perform this exercise:

Stand sideways by a wall.

Bring the leg closest to the wall straight out to the side so the side of your foot is touching the wall.

Press your foot into the wall for five to 10 seconds, keeping both legs straight.

Bring your lifted leg back to standing.

Repeat five to 10 times on both sides.

Modification

Lightly touch the wall with your hand to assist with balance. Work toward increasing the time you hold your leg pressed into the wall. See if you can work up to 40-60 second holds.

Try to keep the knee of your standing leg centered over the ball of your foot—don't lean it too far forward, inside, or outside. Start with shallow squats and work toward deeper squats.

I want to mention that injuring the glutes can be painful for a long time. I have overdone exercise on occasion and have injured the glutes. You might want to talk with a Therapist before trying this. 

Your doctor may refer you to a physical therapist if you've recently had hip, lower back, or knee surgery. People with pain in those areas, exercise-related injuries, or general functional difficulties may also see a physical therapist for help. Seniors, with hip pain in the morning, should not hesitate seeing a therapist for exercises rather than jumping into hip surgery. 

At your first session, your physical therapist will perform an assessment. This will include:

Reviewing your medical history

Asking about your symptoms, pain, and activity level

Observing how you walk and move

Testing your range of motion and strength

Based on this assessment, your physical therapist will provide various interventions, including exercise prescription, modalities, and physical manipulation.

The physical therapy exercises may include hip hitching, clamshells, single-leg bridges, and more. However, the exact exercises, repetitions, frequency, and resistance will be tailored to your unique situation.

How to Prevent Injury During Gluteus Medius Exercise

The best way to prevent injury during gluteus medius exercise is to consult a licensed physical therapist or personal trainer who can educate you on correct positioning.

As you exercise, consider positioning, such as where your hip or toes should be pointed. Exercising in front of a mirror can help draw awareness to where your body is in space. Don't overload yourself with weights or resistance bands too soon.

Hip and joint pain is typical for seniors. It takes muscle strength to support your joints. When you lose strength in those muscles the joints don't work the way they used to. They become out of line and the bones begin to rub causing pain. Keeping those muscles strong will take exercise.

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