TOP 5 GLUTE MED Strengthening Exercises
A study conducted by Boren et al. (2011) explored the EMG activity of the gluteal musculature during 18 common strengthening exercises. They determined that by knowing the % maximal voluntary muscle contraction of the gluts during these exercises would therefore correlate to potential gains in muscle strength.
The top 5 Gluteus Medius exercises:
1. Side plank abduction (dominant leg on bottom)
2. Side plank abduction (dominant leg on top)
3. Single leg squat
4. Clamshell (progression 4)
5. Front plank with hip extension
The glute med is a vital muscle in everyday activity. Its main role is to help stabilise the pelvis and prevent the opposite side from dropping while walking, running and single leg weightbearing (e.g., climbing stairs). Although the functionality of these exercises may seem questionable, they are very effective at glute med activation and may benefit you at some point along your rehab journey.
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