![]() Aim to target your gluteus medius muscles at least two to three times a week. “Loss of seconds now turns into loss of practice time, competition, and eventually daily activities like walking,” he says.ĩ Gluteus Medius Exercises for Strength and Shapeĭesigned to wake up your lazy butt, these strengthening moves include a mix of Miranda’s and Thieme’s favorite weighted and unweighted glute med exercises. Over time, that movement compensation takes a toll on the knees and lower back, causing pain. If you have weak gluteus medius muscles, your knees can collapse in, and that can cost you seconds,” Miranda says. “Your time can depend on how fast you get off the blocks. Take, for example, a competitive swimmer. ![]() ![]() Athletic performance issues often pop up first, says Adrian Miranda, PT, DPT, OCS, physical therapist at Windsor Physical Therapy in Brooklyn, New York. Without a properly functioning glute med, other areas of the body have to pick up the slack, resulting in pain and dysfunction. How much damage can an offline gluteus medius do? A lot, considering everything the gluteus medius does (read more below). “As a result, your butt essentially shuts off,” says Thieme. Thanks to a phenomenon called “reciprocal inhibition,” the muscles on the other side of the joint - in this case, the glutes, including the gluteus medius - remain stretched or relaxed. Most of us spend our days sitting hunched over a keyboard, which places our hip flexors in a perpetually shortened state. “The problem for most people isn’t necessarily a weak gluteus medius, but rather an inactive one,” says Trevor Thieme, CSCS, Beachbody’s senior director of fitness and nutrition content. Why You Should Target Your Gluteus Medius Learn more about the benefits of gluteus medius exercises and which ones are most effective. But if you’ve ever experienced “ gluteal amnesia” (aka “ dead butt syndrome“), you understand the importance of working gluteus medius exercises into your routine. ![]() This muscle appears above and outside the rounded part of your glutes and is responsible for abducting your legs (raising them to the side). Unlike the highly celebrated gluteus maximus that forms most of your butt’s shape and size, the gluteus medius rarely gets the spotlight. ![]()
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