This piece was originally published in 2015 on Indigo Runner, my former blog. I’m republishing it here because weak glutes are still the most overlooked issue I see in runners, and I learned that the hard way.
What Is the Gluteus Medius?
The Gluteus Medius, also known as Glute Med, is a small muscle that plays a significant role in our body. It should be addressed during strength training, which can cause problems in the long term. Runners and others may suffer from weak Gluteus Medius, leading to various issues. I have been struggling with my weak left Gluteus Medius, which caused Iliotibial Band pain, since I ran my 2nd marathon in 2011.
The Glute Med originates on the posterior outer surface of the ilium and inserts on the lateral surface of the greater trochanter of the femur. It is located deep to the Gluteus Maximus but superficial to the Gluteus Minimus.
What Does the Gluteus Medius Do?
The Gluteus Medius is responsible for hip stability when walking and running, hip abduction, and medial rotation of the thigh (anterior fibers) and lateral (posterior fibers).
What Happens When It’s Weak?
When the Gluteus Medius is weak, other muscles that control the same movement will compensate for its action, which can lead to overuse of those muscles. The Iliotibial Band is the most common compensatory muscle for a weak Gluteus Medius, which can lead to tension throughout the entire IT Band. This, in turn, leads to Iliotibial Band Syndrome, Patellofemoral Pain Syndrome, or even Ankle Instability.
The Gluteus Medius is often overlooked because it is a small muscle. However, by strengthening it, one can improve their running performance. Below are a few exercises to proactively strengthen the Gluteus Medius. Remember, if you have chronic pain, please seek a medical professional.
Exercises to Strengthen Your Gluteus Medius
Pick 2 to 3 from the list below and do them three days per week to see improvement in your Gluteus Medius strength. If that overwhelms you, adding 1 exercise a few days per week is great!
Clamshells
I recommend working up to 3 sets of 12 every other day. Start without resistance. Make sure not to spread your knees too far and go into hip flexion. You want about two knuckle widths (your own) between your knees. Variation: Once it is accessible without resistance, add a band just above your knee. You can adjust it by tightening or loosening it, or by using a higher- or lower-resistance band.
Step-ups
If you have stairs in your house, you can do these. Start with your side to the stairs. Step up using the same leg the entire way up the staircase. If you are doing one stair, step up with one leg and down with the other (do three sets of 12). After you do one side, repeat on the other. Variation: Hold 2lbs, 5lbs, etc., dumbbells in each hand to increase weight.
Side Steps
You’ll be in a squat position for this. While in the squat, step to the side 10 degrees, then return to the other direction, remaining in the squat (you are facing forward but stepping to the side). Do three sets of 12 of these.
Variations: Add a resistance band by tying it around the legs. For more resistance, tie just below the knees and increase tension by tightening the knot. Tie lower, perhaps around ankles, and tie looser for less resistance. You can play around with the opposition to get to a point that feels just right: not too much, but not too easy! To strengthen a muscle, you want to progressively overload it without causing pain. Hold dumbbells for added weight.
Yoga poses to strengthen the Gluteus Medius:
Standing Hand to Big Toe, Tree Pose, and Warrior III (to name a few). Any balancing postures will engage the Gluteus Medius.
How Often Should You Do These?
The 2-3x per week is the recommendation to see progressive load. Let me know how these exercises work for you! Do you notice any difference? Are you having less tightness in other areas now that you’re strengthening your Gluteus Medius? Or maybe you are already working on this? Please share!
Cronin J, Keogh J, Whatman C, et al. 2008. Gluteus Medius: Applied Anatomy, Dysfunction, Assessment, and Progressive Strengthening. Strength and Conditioning Journal · October 2008. Volume 30(5):42-53. Accessed online 2015 December 1