GENERAL INFORMATION
The Gluteus Medius is a broad, thick muscle located in the buttocks. It lies superficially to the Gluteus Maximus and plays a crucial role in stabilising the pelvis and controlling hip movement during walking, running, and standing.
ORIGIN OF GLUTEUS MEDIUS MUSCLE
The Gluteus Medius originates from the outer surface of the ilium (the upper part of the pelvic bone) between the posterior and anterior gluteal lines.
INSERTION POINT
It inserts into the greater trochanter of the femur (the bony prominence on the side of the upper leg bone).
MAJOR ARTERIES
The primary blood supply to the Gluteus Medius muscle comes from the superior gluteal artery, which is a branch of the internal iliac artery.
NEURAL INNERVATION
The Gluteus Medius muscle is innervated by the superior gluteal nerve, which arises from the sacral plexus. This nerve provides both sensory and motor innervation to the muscle.
TRIGGER POINT
A common trigger point for the Gluteus Medius muscle is located in the upper outer quadrant of the buttock. It can refer to pain in the hip, lower back, and down the outside of the thigh.
CONCENTRIC FUNCTION
The concentric function of the Gluteus Medius muscle involves contracting the muscle fibres, resulting in hip abduction. This action is crucial for stabilising the pelvis during single-leg support, such as walking or balancing on one leg.
ECCENTRIC FUNCTION
The eccentric function of the Gluteus Medius muscle occurs when the muscle fibres lengthen under tension. It is particularly important during activities that require controlled hip adduction, such as lowering the leg from an abducted position.
ISOMETRIC FUNCTION
The isometric function of the Gluteus Medius muscle involves contracting and generating tension without changing its length. This function is crucial for maintaining stability and preventing pelvic drop during weight-bearing activities.
RELATED MUSCLE SCIENTIFIC NAMES
- Gluteus minimus: Aids in hip abduction and medial rotation, functioning alongside the Gluteus Medius.
- Tensor fasciae latae: Assists in hip abduction and stabilising the knee.
- Piriformis: Involved in lateral rotation of the hip and stabilisation of the hip joint.
ANTAGONIST MUSCLES
- Adductor group (adductor longus, adductor magnus, adductor brevis): These muscles work to adduct the hip, opposing the abduction action of the Gluteus Medius.
- Gracilis: Aids in hip adduction and knee flexion, working against the Gluteus Medius during hip abduction.
COMMON INJURIES
- Gluteal tendinopathy: Inflammation or degeneration of the tendons surrounding the Gluteus Medius muscle, causing pain and weakness.
- Hip bursitis: Inflammation of the bursa (fluid-filled sac) located between the Gluteus Medius and the greater trochanter, leading to hip pain.
- Hip impingement: Abnormal contact between the femur and the acetabulum (hip socket), leading to pain and restricted hip movement.
EXERCISES FOR GLUTEUS MEDIUS MUSCLE
- Side-lying leg lifts: Lie on your side and lift the top leg to strengthen the Gluteus Medius.
- Clamshells: Lie on your side with knees bent, then lift the top knee while keeping feet together to target the Gluteus Medius.
- Hip abduction machine exercises: Use a machine to perform hip abductions, focusing on the Gluteus Medius.
- Single-leg squats: Perform squats on one leg to engage and strengthen the Gluteus Medius.
- Step-ups: Step onto a raised platform, emphasising the lifting leg to work the Gluteus Medius.
STRETCHES
- Standing glute stretch: Cross one leg over the other and bend forward to stretch the Gluteus Medius.
- Figure 4 stretch: Lie on your back, cross one ankle over the opposite knee, and pull the leg towards your chest.
- Seated piriformis stretch: Sit and cross one leg over the other, pulling the knee towards the opposite shoulder.
- Side-lying quad stretch: Lie on your side and pull the top foot towards your buttocks, stretching the quads and hip flexors.
- Lunge with lateral lean: Perform a forward lunge and lean towards the side of the back leg to stretch the Gluteus Medius and hip flexors.