![]() Now that we’ve woken up your glute medius, we can start reintegrating it into movements of everyday life. Try this article for more information on eliminating TFL pain. Keeping your leg slightly behind you keeps you from accidentally training your TFL to compensate for the glute medius.īreathing and slowly lowering your left are key since that keeps the glute medius on the whole time, so we strengthen that over the TFL. We cannot overstate how important this is. But the wall is there as a guide for maintaining the foot behind you, so the hip is in an extension, which biases the gluteus medius over the TFL muscle (which often creates problems causing a lot of people TFL or outer hip pain.) A little bit is OK to get the glute max activated as well. Use the wall as a guide to make sure that you’re in a slight bit of hip extension. Repeat for 2 sets of 4-6 reps with a 5-10 second hold. Slowly lower your leg down, keeping the muscle on.Slowly lift your leg up, you’ll feel the glute medius firing.Extend the hip by lifting the foot back behind you toward the wall.For this exercise, it’s good to line up about a foot away from a wall. The first one we’ll start with is the side-lying hip abduction. So we’re going to go through all of that with the four exercises today. Then the gluteus medius can co-contract with the other deep hip muscles to stabilize that pelvis and balance you on one foot. Many people forget that the foot and the foot arch are critical for proper alignment to set you up properly. But it has to be functioning properly in that whole movement pattern from the ground up. Anytime you’re walking, running, balancing, or doing exercises on one foot, that gluteus medius has to be functioning properly. The other function of the gluteus medius is pelvic stability whenever you’re on one foot. Exercises for Glute Medius Strength and Stabilityīut there’s one more thing you need to know first. That will happen when we do the first exercise, the side-lying hip abduction. B observes with her patients, is they think that they are doing the right exercise to strengthen the gluteus medius BUT the compensation pattern and TFL overuse persists. Now, when it comes to strengthening the gluteus medius, you want to get the muscles activated properly first. Valgus knee can also lead to patellar tracking issues. This will all be exacerbated if the TFL is compensating for the weak glute med because the IT band will be tight. The dynamic valgus will overstress structures in your knee and predispose you to ACL tears, patellar maltracking and meniscus injuries. If the gluteus medius muscle is weak, when you load your leg with weight lifting, or jumping and running activities your knee can fall into valgus. You can run into other problems if you’ve got a weak gluteus medius. So if you have that lateral knee pain, it could be due to an overactive TFL compensating for an underactive gluteus medius. ![]() ![]() It’s also why you can get IT band syndrome because the TFL inserts into the IT band on the outside of your thigh. The tensor fasciae latae (TFL) can often compensate for a weak gluteus medius, and that’s why you can get pain and trigger points in the TFL. That means lifting the leg out to the side. The thing with these two muscles is that they both perform the function of hip abduction. It can often be confused with another muscle called the tensor fasciae latae, which is a little more to the front of the hip – the anterior portion. Now, this muscle lies on the upper side of the back of the hip. If you want to follow along with video instructions, Coach E will walk you through these exercises in our YouTube video Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain. In this article, we’re going to share four exercises for weak glutes and integrate them into movement patterns that you can use in the gym, recreational activities, and everyday life. So let’s get into some background on key pointers and then exercises for building gluteus medius strength. If your gluteus medius is weak, it can lead to problems like TFL pain, trochanteric bursitis, lateral meniscus issues, patellar tracking problems, and more.
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