Glute medius – find it with Pilates

Glute Medius is responsible for stabilising the pelvis and controlling the femur during dynamic movement – the swing phase of your walking gait, it is also responsible for supporting the body during the stance phase of your gait cycle. During the stance phase upto 3 times your body weight is transmitted through the hip joint, so its important this muscle can withstand this. Weakness in glute med can be related to lower back pain, ITB syndrome, hip pain and patella femoral pathologies to name a few.

Glute Medius is one of three gluteal muscles and is responsible for abduction of the hip and hip rotation, along with stabilising the pelvis during movement. It originates from the gluteal surface of the ilium (pelvis) and attaches to the greater trochanter of the femur (sticky out bone at the top of the leg).

We can test to see a weakness in Glute Medius with the Trendelenburg sign which involves standing on one leg to see if your hip lifts or drops on the side the foot is lifted on.

If weakness in Glute Medius is found specific Pilates exercises such as the Clam can help to directly strengthen this muscle. To perform the Clam, lie on your side with your knees in front bent at 90 degrees. Keeping your feet together and your hips still, open up your top leg and lower. Check out the video here  to see how its done.

Runners regularly have muscle imbalances with Glute Medius and will benefit greatly from learning how to strengthen this muscle. The Journal of Sports Physical therapy 2009 – 2010 reported that Glute medius weakness can be related to tibial stress fracture, lower back pain, ITB syndrome, ACL injuries and patella femoral pathologies in runners. If you are a runner the why not attend our Pilates and Yoga Workshop for Runners book on the website to secure your place.