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The gluteus maximus gets a lot of attention, not only because it’s a prime mover for exercises like squatting, hip hinging and running, but because of its derriere-shaping effects. There is, however, another often-overlooked gluteal muscle deserving of your attention.
The gluteus medius is responsible for the abduction, internal and external rotation of the hip, and stabilization of the hip and pelvis during weight-bearing activities. To locate the gluteus medius, stand with your hands over the sides of your hips, below your iliac crest. Stabilize on one leg and abduct the other. You should feel the muscle directly under the hand of your abducting leg contract. This is your gluteus medius. (Note: The gluteus medius of your standing leg is also working to stabilize your hip and pelvis).
You should stretch out your Gluteus Medius regularly, here are some stretches to help you out.
Spencer Aiken, CSCS is a Fitness Educator and Certified Strength and Conditioning Specialist through the NSCA, National Strength and Conditioning Association.
Spencer Aiken has educated hundreds of personal trainers on how to become a successful certified personal trainer and entrepreneur within the fitness industry. With more than 25 years of experience in the health and fitness industry as well as 10 plus years teaching fitness and business, he has an in-depth knowledge of all facets of the fitness industry.
As a co-founder of Fitness Educators, he is an internationally recognized author and educator who has been published in several countries as well as teaching educational workshops across the United States and internationally.