Although the gluteus maximus is most in demand during training The gluteus medius also plays an important role and should be strengthened.

The gluteus medius is located on the side of the buttock, starting below the gluteus maximus and ending at the femur.

Thus, this muscle is responsible - mainly - for stabilizing the pelvis and for hip flexibility. Thus, this muscle group not only performs stabilization, but also supports high loads, either body weight or external loads. That is, the gluteus medius helps in supporting our own weight when we are standing on one leg, for example.

Read also: Signs that your glutes are weak - and how to improve them

Importance of strengthening the gluteus medius

Although uncommon, factors such as lack of exercise can cause the gluteus medius to weaken. When this muscle is weakened, it leads to pain in the knee and the outer thigh, and even difficulty walking or running, for example. In addition, it can cause injuries such as tendonitis, muscle and tendon rupture, or hip bursitis.

Not strengthening the gluteus medius affects not only professional runners, but also beginners in training. Therefore, it is essential to perform exercises focused on the region, always with the support of a physical educator.

Because it is a tough muscle group, the ideal is to do the exercises with high loads in order to achieve hypertrophy.

Middle Buttock Exercises

Sumo squat

• Start the movement standing up, with the abdomen contracted, the legs wide apart, and the knees bent;
• Remember to leave your feet pointing outward;
• Hold a dumbbell with both hands and let your arms extend in front of your body;
• Then squat down by lowering your torso slowly until your knees form a 90-degree angle to your thighs, and come back down without fully extending them;
• Finally, return to the starting position to repeat the squat.

Stiff with bar

• Start with your feet hip-width apart, pointing forward;
• Then, bend your knees slightly;
• Hold the weight with your palms facing backwards and your hands shoulder-width apart;
• Immediately after, push your hips slightly back and move your torso forward and lower the bar;
• Keep moving until you can maintain the natural curvature of the spine;
• Return to the starting position.

Gluteal bridge with elastic band

• Lie on your back with your feet on the floor and the rubber band between your legs;
• With your legs spread hip-width apart, contract your glutes by pushing your hips up to bring them to the line of your knees, which should be pressed outward;
• Come down and repeat 15 to 20 times.

Hip abduction

1. Lie on your side, feet together, and contract the glutes on the side of the leg that will be on top;
2. Then push the knee outward. Do not rotate the hip upward, as it should remain in the same starting position;
3. Open and close the leg 15 to 20 times.