If you’re over 50 and struggle with hip or knee pain, you may have a weak gluteus medius. Watch this video to learn 4 common causes of gluteus medius weakness, and how to fix them.
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What Is the Gluteus Medius?
The gluteus medius is a muscle on the outside of your hip. It helps balance your pelvis when standing on one leg.
It has three parts: front (anterior), middle, and back (posterior). The posterior part is often the weakest and causes the most trouble.
Gluteus Medius Weakness from Crossing Your Legs While Sitting
Many people, especially women, sit with their legs crossed. Over time, this stretches the gluteus medius and weakens it.
To prevent this, sit with your knees and hips apart when possible. Avoid sitting for long periods in that crossed-leg position.
Also, use a pillow between your knees when sleeping on your side to avoid stretching the muscle overnight.
Tensor Fasciae Latae (TFL) Dominance
The TFL is a small muscle in front of the hip. When it overworks, it can cause gluteus medius weakness.
To fix this, try a simple exercise: stand on one leg with your knee slightly turned out. Focus on squeezing your glutes as you shift your weight.
If needed, hold onto something for balance at first. The key is to avoid letting your knee cave in or your pelvis drop.
How Foot and Ankle Problems Can Lead to Gluteus Medius Weakness
If you have stiff ankles or weak foot muscles, your arch may collapse. This makes your hip turn inward and weakens the gluteus medius.
To fix it, keep your arch “domed” during balance exercises. Strengthen your foot and ankle muscles while you activate your glutes.
You also need flexible ankles and calves. Try a rock-back stretch with your foot on a chair, and use a strap to mobilize your ankle.
Stretch both the soleus (with the knee bent) and gastrocnemius (with the knee straight). Hold stretches for at least one minute.
Gluteus Medius Weakness From a Pinched Nerve
A pinched nerve at L4, L5, or S1 can weaken your gluteus medius—even without back pain. It’s more common than you think.
In the early stages, you might only notice weakness in your hip or calf. A nerve issue should always be ruled out if other fixes aren’t working.
If you want help with this, check out our full video on how to strengthen your glutes and calves with one simple move.
Conclusion
As you can see, there are several different causes of gluteus medius weakness. While the tips above help many people with back pain, hip pain, and knee pain, it's important to determine what's causing your pain in order to get the proper solution.
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