You want to train your gluteus medius and wonder what are the options? Today we are going to give all our attention to the gluteus medius. Here's what you need to know about it!
If you train your buttocks, you will benefit all along the line. Maybe you're thinking of a tight butt in shorts, skirt and the like - but that's not the main focus when you want to train the gluteus medius.
It's much more about cushioning back, knee and hip pain and strengthening the musculoskeletal system.
You will also soon have better balance and will find it easier to do a lot of exercises.
What other benefits you get from it and what exercises you can do to strengthen the lateral gluteal muscle, we will explain today.
Are you ready? Then let's get started right away!
Table of contents
- What is the structure of the buttocks and what is the function of the gluteus medius?
- Why train the gluteus medius?
- What should I pay attention to when I want to train the lateral pomus muscles?
- The top 5 gluteus medius exercises
- Why are some of the exercises so difficult for me?
- How often do you have to train the gluteus medius?
What is the structure of the buttocks and what is the function of the gluteus medius?
If you want to train the gluteus medius, you are most likely aiming to build up lateral pomus muscles. This is not only important for the appearance of a firm buttocks, but above all has health benefits.
But let's take a quick look at how the buttocks are built and what muscles are connected.
Gluteus Maximus
It gives our rear end its shape and is the largest gluteal muscle. This muscle is responsible for hip extension and external rotation. But it also supports the two lateral pomus muscles in performing their task.
Gluteus Medius
The lateral pomus muscles are divided into two parts. The gluteus medius is the larger lateral gluteal muscle. It lies almost entirely under the gluteus maximus and is therefore a very deep lying muscle.
The medius muscle takes care of the stabilization of the pelvis and the abduction of the hip. Whenever you abduct a leg sideways, this muscle is in use.
The is the most important stabilizer of the thigh and pelvis. With its anterior, medial and posterior fibers, it accounts for 60 % of the cross-sectional area of the hip abductor muscle.
Gluteus Minimus
And then we have the gluteus minimus. It is the small lateral pomus muscle and forms a functional unit with the gluteus medius - so one cannot do without the other.
Its main function is the abduction of the hip. With special exercises you can also improve the Exercise gluteus minimus.
Why train the gluteus medius?
If the lateral gluteal muscles are too weak, injuries and pain are more likely. If the muscles are weak, the legs have to compensate for this during training. You notice it especially when the knees bend inward and the ankles have too little stability.
A weak gluteus medius causes knee, hip and back pain during a workout. Runners are the first to feel this.
Because the gluteus medius is very deep, it is often difficult to target with conventional exercises. Most exercises do not reach the deep muscles at all. That's why it's all the more important to work in a concentrated manner. But more about that later.
Also check here: "How can I work out my butt?"
What should I pay attention to when I want to train the lateral pomus muscles?
When working out the gluteal muscles, you need to be especially clean. Perform each exercise slowly. Build tension in the buttocks and thighs.
It's much better if you can do 5 clean reps as a beginner where you are fully focused on execution, rather than 15 reps that you just kind of "get over with".
Beginners can use a mirror to get an idea of the exercise. To do this, stand at a half angle to the mirror (depending on the exercise) and focus on the buttocks.
But don't forget to tense up your core (abdomen and back) as well - this way you will automatically avoid a hollow back and a pot belly.
This is how you train the outside of your butt!
The top 5 gluteus medius exercises
I have selected a very good video from YouTube for you. Here a physiotherapist explains the best exercises with which you can train the gluteus medius.
The exercises are:
- Lateral leg lift
- Pelvic Drops
- Floor scale
- Single leg squat with elevation
- Lateral forearm support
Here you can watch the video:
Why are some of the exercises so difficult for me?
This is perfectly normal. Especially if you are just starting to train the gluteus medius. The fact that you find it easier to do single-leg exercises on one side than the other is due to the fact that no human being is perfectly symmetrical.
Everyone has a stronger and a weaker side. You will notice this at the latest when you have to do an exercise on one leg. By the way, the same phenomenon also applies to the upper body. Here, right-handed people usually find the exercises easier when the right arm is loaded.
If there are large differences (imbalances), pain may occur on the weaker side. This is referred to as overload symptoms - runners know this particularly well.
If you can notice weakness in hip abduction and external rotation of the leg, this is associated with patellofemoral pain syndrome.
Muscles that are too weak can promote knock-knees (valgus position of the knee). This in turn leads to a significantly higher load on the knee, which sooner or later leads to knee pain.
If you find that you have difficulty exercising on one side, focus on exercises that are done with one leg. Keep the number of repetitions the same on both sides. Focus on the weaker side especially if you want to train the gluteus medius.
After time, the imbalance will improve and with very diligent training you can even balance it.
How often do you have to train the gluteus medius?
Depending on what exercise you choose and how fit you are right now, there may be different recommendations.
If you want to train the gluteus medius, we recommend a workout at least 2x per week. The intensity and duration should depend on your fitness level.
Rule of thumb:
- Beginner: 2 to 3 sets of 8 to 10 repetitions
- Moderately trained: 2 to 3 sets of 12 to 15 repetitions
- Advanced: 3 to 4 sets with 12 to 15 repetitions
We have presented you a selection of some exercises. They are of varying intensity. Rely on your body feeling during the workout. And take a break of at least 20, preferably 30 seconds between each set.
Test: What butt type are you and how should you train?
Our conclusion
If you want to train the gluteus medius, make sure you have enough body tension. Do the exercises slowly and in a controlled manner instead of just doing them quickly. With strong gluteal muscles you will prevent knee, hip and back pain.
Have fun training!
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