How do you isolate gluteus medius?
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.
What are the symptoms of a weak gluteus medius?
Symptoms range from pain above the knee joint to thickening of the IT Band. Shin Splints and Plantar Fasciitis – weakness of the gluteus medius causes the leg to rotate inward, which places abnormal strain on the foot and lower leg, which overtime may lead to these conditions.
How do you strengthen weak glute medius?
- Standing Squats (Perform this exercise with a versa loop band resistance)
- Monster Walks (Perform this exercise while using a versa loop band)
- Side lying clam shells (This can be done as bodyweight clams or with using a versa loop band)