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Gluteus Medius

Gluteus Medius is an important muscle in controlling the level of the hips. Weaknesses in gluteus medius often result in a trendelenburg sign, an abnormal gait cycle where the hip of the swinging leg drops down, rather than raises up. This results in increased degrees of knee flexion in order to clear the ground.

Origin

• Outer surface of the ilium, just below the crest

Insertion

• Greater trochanter of the femur

Actions

• Hip abduction
• Posterior fibres externally rotate the hip
• Anterior fibres internally rotate the hip

Innervation

• Superior gluteal nerve

Daily uses

• Stepping sideways out of the bath

How can I stretch it?

• Outer hip stretch
• Standing outer hip stretch
• Gluteal stretch

How can I strengthen it?

• Hip abduction using body weight
• Hip abduction using a resistance band
• Outer thigh machine