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Glute Medius - The Weakest Muscle in Your Lower Body!

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Rating: 4.0; Vote: 1

Subscribe here for every video - Your glute medius is pound for pound the weakest muscle in your lower body. This is because unless you are directly training it, the glute medius is going to have a tendency to get weak and dominated by the more heavily concentrated on muscles like the quads and hamstrings. In this video, I show you how to easily address the weakness in the glute medius muscle and three ways to progress the exercises depending on your current strength level. First thing you need to know is whether or not you have a glute medius that is too weak. If you get knee pain during squats or deadlifts, you may very well have a weak glute medius on one or both sides. If you get an intense burn and fatigue in your hips when you do a simple side leg lift, you may in fact have weak glutes. If your hips drop when you stand on one leg, you most definitely have a weakness and it needs to be addressed. Here I show you a basic bodyweight exercise to strengthen the glute medius. This is a great option since it is closed chain. This means in the case of this exercise, that the foot is in contact with the ground on the working leg as you train the muscles in the hips. The leg furthest from the wall is the one you will be working on. Begin by lifting the leg closest to the wall and bending the hip and knee ninety degrees. From here allow your left leg muscles to get lazy as you let your pelvis drop to the right. You should now see that your pelvis and hips are slanted down and to the right a pretty good amount. The only way you will be able to restore a level pelvis is to slowly and concertedly contract the glute medius on the left leg. Try to slowly contract this muscle to lift the hips back up to level and even a bit beyond. You should feel an intense squeeze in your glutes on the left leg if you are doing this correctly. Aim to complete 20 reps in a slow controlled fashion if you can. If this variation is too easy, simply place the physioball on the wall on the outside of your non working leg. You will now use the resistance of the ball to make the driving of the outside hip even harder. Finally, you may use a band if you need to make the exercise even more difficult. Likely, you will find that you don-t even need much resistance as you have allowed this muscle to get weak by ignoring it for too long. Stop overlooking any muscle and start training like an athlete. See your best gains by letting muscles work together that prefer to work together at and in the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Sam
I can't believe how much I learn from you.
Even in hindsight it blows me away.
I've already saved this video. I had meant to start working on it. already added extra glute maximus work due to lower back pain and your suggestions.
Got an injury. liked and saved this video years ago. wish I'd actually acted on it. turns out my knee injury is because of weak glutes. and the best exercises are this. and the one I'm already implementing (courtesy of jeff. glute bridges for activation and strength) to fix it. 3 months of work and I'm gonna be back to full training regimen.
Thank you so much Jeff. you're awesome.
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AllOne
Hi Jeff, thanks for your awesome videos, I have created a problem with my right calf muscle becoming semi atrophied, due to driving a Big - rig (average 40hrs a week) without the cruise control on. As a result, my right foot always rested on the accelerator & without my even noticing what was happening, I now limp because of a weakened right calf. I can no longer do a standing right calf raise! I remember I did about 3sets of 15reps before I started trucking in mid-2016. My left calf is fine & 3sets of 15 standing calf raises is easy. -
Please help! Thanks & best regards.
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Dr. Dorian
Wondering your thought on this Jeff. In doing these I discovered that my TFL kept taking over because my GM was so inactive, and that i had to make a subtle tweak in whichI basically -aimed- my opposite ASIS to move in a slightly front angle so that the standing leg was pushing slightly back towards the heel, thus mimicking the side lying exercise you showed in your other video. The same with the banded walks in which each side step i moved slightly backwards.
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Mathew
Wow. I love your advice! I started hitting the weights and and also my abs a lot. But kept getting back pain. I do the -pain free abs- exercises you recommended. Then discovered through your posture videos my posture is off and it led me to my glutes. Doing this has shown how weak they are and how it's related to my bad posture and weak abs. And a host of other problems I've had in the past. Amazing how connected everything is.
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Michael
I have front knee pain both knees - cyclist. Recently strained glute/vastus lateralis area while moving boxes, and could barely walk for a week. I realize glute/hip area is weak and probably causing knees to take too much stress. Also saw video of serious runner/cyclist who only cured knee pain by a stretch that hits the outer hip/glute. Probably strengthening glutes plus stretching right areas relieves knees.
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RickTrajan
Been looking at your videos - stumbled upon the spinal problem and how to get rid of it - hanging while having my foot to the floor immediately helped. Having some extreme pain around TFL area likely from multiple sets of squats I don't use to do(probably done wrong as well. Doing this helped with the pain. Real life saver - hopefully I can strengthen myself some more just to avoid the pain.
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WantDemPoints
Hey Jeff, I got tight hamstrings aswell and since stretching didnt help i thought the problem with the weqk gluteus muscle and tight hip flexors seemed very fitting in my situation. 2 months of working my abs stretching my hip flexors and training my gluteus later: my hamstrings are still tight and my backpain is stronger than ever. You got any ideas for me? Let me know
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FireflyAereids
OMG WOW. I've been trying to solve my entire waist down problems, from glutes, to thigh, shin, knee, ankle, feet.
Spent a few hours watching anatomy videos, and found out abt this muscle. This is by far the best. I felt the burn. After doing it a few times, My posture felt better. Thank you!
This is truly one of the most overlooked muscles ever.
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Sourav
Hi sir. Thanks for your great videos
I am professional dance teacher.
I got knee injury 6 year back in my left knee when I m freelance dancer.
I recovered my injury and I can move my knee normally but some time I got pain in left side of the knee when I m doing excercise, dancing or doing exam duty by standing whole day.
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Ale-
Hi. I am doing a little research about the -garlic- size buttocks. I see it even on many athletes who are well trained. Do you have any idea what is causing it? Or do you have any video about the specific muscles and how to train them? I am thinking it could be the m. gluteus medius or maybe the minimus also with the tensor.
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