What is the Glute Medius?
By: Natalie Martos
The glute medius or as many call it glute med has the responsibility of hip abduction, assist with outward hip rotation and stabilizer of the hips. As the picture illustrates, you can see the glute med makes up the higher portion of the booty, its connection point in the body is the head of the femur at a point called the greater trochanter. The other point is the back side of the crest bone in the hip. As we become the generation of technology more and more we are sitting rather than being up and active. As we sit our glutes are in a stretched position. Imagine trying to use a muscle that has been stretched for 8-10 hours a day. For example, have you ever slept wrong and now your neck or back is sore? This is similar to what is happening to your glutes. Compared to our ancestry we are sedentary because of all the advances we have made in transportation, technology, and our daily life.
Weakness in your glute med can result in a Trendelenburg gait, fancy for your hip dropping as you walk or run. The glute med, if its activating correctly, should prevent your hip to drop and stabilize the lumbo-pelvic-hip complex. If your glutes are not firing correctly or at all then other parts of the body will begin to compensate, particularly your low back. This can cause lots of people low back pain because those muscles are now working in ways that they are not suppose to. This is where dead butt syndrome comes into play, going back to what was talked about earlier, your glutes are in a lengthened position for hours and hours each day, when you actually need to use them they aren’t as efficient. Thus, your glute medius is crucial in daily life and every activity because if it’s not firing then other problems or injuries will occur to your body.
Check out our video above and listen to Lindsay Hyzer explain what she commonly sees while training clients and tips on how to correct them.
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