Hip

gluteus medius

GLOO-tee-us MEE-dee-us

Side hip muscle for abduction and stabilization during single-leg stance in running, squats. Prevents Trendelenburg gait.

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Common Pain & Injury

Lateral hip pain, worse lying on side or stairs. Bursitis common. Eval walking.

Anatomy & Function

Origin

Iliac crest between anterior/posterior superior iliac spines (upper hip ridge)

Insertion

Greater trochanter (hip bone side bump)

Actions

Hip abduction (leg out to side)
Internal rotation anterior fibers (inward turn)
Stabilization in gait

Innervation

Superior gluteal nerve

Muscle Relationships

Antagonists

Adductors

Synergists

Tensor fasciae lataeGluteus minimus

Trigger Points

Refers to lateral thigh, knee, ankle.

Stretches

1Side lying IT band stretch

2Figure four supine

3Clamshell reverse

Common Conditions

Gluteal tendinopathyTrochanteric bursitisGreater trochanteric pain syndrome

Anatomical Parts

Right gluteus mediusLeft gluteus medius

FAQ

Gluteus medius pain walking

Weakness causes hip drop; side steps strengthen.

What is gluteus medius

Abducts and stabilizes hip in single leg activities.

Glute medius stretch

Cross leg behind in figure four.

Gluteus medius tear

Causes limp; rehab focuses activation.

Also Works gluteus medius

10

Advanced Kettlebell Windmill position 1

Advanced Kettlebell Windmill position 2

Advanced Kettlebell Windmill

intermediate·kettlebells

Alternate Leg Diagonal Bound position 1

Alternate Leg Diagonal Bound position 2

Alternate Leg Diagonal Bound

Alternating Hang Clean position 1

Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells

Atlas Stone Trainer position 1

Atlas Stone Trainer position 2

Atlas Stone Trainer

intermediate·other

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Axle Deadlift position 1

Axle Deadlift position 2

Axle Deadlift

intermediate·other

Backward Drag position 1

Backward Drag position 2

Backward Drag

beginner·other

Ball Leg Curl position 1

Ball Leg Curl position 2

Ball Leg Curl

beginner·exercise ball

Band Good Morning position 1

Band Good Morning position 2

Band Good Morning

beginner·bands

Band Good Morning (Pull Through) position 1

Band Good Morning (Pull Through) position 2

Band Good Morning (Pull Through)

beginner·bands

Related Hip Muscles

adductor brevis

Short inner thigh muscle adducts the thigh and assists rotation, key for lateral stability in squats and sprints. Middle adductor, it prevents groin pulls in dynamic sports. Essential for balanced leg power.

adductor longus

Prominent inner thigh muscle adducts and flexes the hip, powering lateral lunges and cutting moves. Prone to strains but key for athletic power. Gym staple for groin strength.

adductor magnus

Largest inner thigh muscle, with adductor and hamstring-like parts, adducts and extends hip powerfully. Mimics hamstring in deadlifts. Crucial for posterior chain balance.

adductor minimus

Small deep inner thigh muscle above magnus, aids adduction and rotation. Stabilizes hip in single-leg work. Often overlooked but prevents imbalances.

gemellus inferior

Small deep rotator in the hip, gemellus inferior laterally rotates and stabilizes the thigh. Works with piriformis in squats and pivots. Crucial for hip control in sports.

gemellus superior

Tiny hip muscle above ischial spine, gemellus superior laterally rotates femur. Assists in twisting sports and hip stability. Part of deep six rotators.

gluteus maximus

Largest hip muscle, gluteus maximus extends and externally rotates thigh for powerful hip thrust in squats, deadlifts, running. King of posterior chain.

gluteus minimus

Deepest glute under medius, minimus abducts and internally rotates hip. Key stabilizer for balance in yoga, hiking.

Hip Pain Guide

Common causes and relief

Activities & Sports

See which activities use gluteus medius