What are the symptoms of a weak gluteus medius?

Author: Ernest Gulgowski  |  Last update: Thursday, October 9, 2025

Watch out for the following symptoms to determine if you have weakness in your gluteus medius:
  • Chronic muscle pain in the joints and groin area.
  • Internal rotation of the knees.
  • Abnormal movement pattern due to weak abductor muscles.
  • Muscle tightness as the body compensates for the lack of hip stability and control.

How do I know if my glute medius is weak?

If the hip of your raised leg droops, that glute is weak. And if you find that you're shaky/imbalanced, the glute medius is likely weak. The glute medius also is likely weak if your balance is poor when standing on one single leg.

How long does it take to strengthen weak glute medius?

Compression or injury to the nerve will cause weakness of the gluteus medius muscle. Most commonly however, the muscles is weak due to movement dysfunction and if you follow the exercises below you will notice an improvement in your strength over 4-6 weeks.

Is walking good for gluteus medius pain?

Yes, walking can be an important part of your rehab and recovery from gluteal tendinopathy, but there are some factors to consider. If you overdo it, it can actually make things worse.

What is the glute med syndrome?

Gluteus medius syndrome, sometimes known as gluteus medius tendinosis or Dead Butt Syndrome, is a real (and extremely common!) medical condition that can lead to more serious problems if left untreated. Essentially, when you have this condition, the tendons attached to your gluteus medius are inflamed.

5 SIGNS that your glutes are weak or inhibited

How do you fix gluteus medius syndrome?

Treatment Options for Gluteus Medius Pain
  1. Physical therapy. ...
  2. Change positions often. ...
  3. Try ice or heat. ...
  4. Over-the-counter (OTC) medication. ...
  5. Engage in gentle movement.

What exercises should you avoid with gluteal tendinopathy?

There are four main categories of strengthening exercises people with gluteal tendinopathy should steer clear of: stretching routines, side-lying leg raises, deep squats, and activities that involve high impact. These specific types of exercise could exacerbate the condition rather than aid in recovery.

What aggravates gluteus medius?

Stretching of the muscle by moving the leg across the body can also aggravate symptoms, as well as sitting cross-legged or leaning toward the side of the affected hip when standing.

What is the best exercise for buttock pain?

Hip & Buttock Exercises
  • Seated Butterfly Stretch. ...
  • Quadriceps Stretch. ...
  • Knee-to-Chest Stretch. ...
  • Bridge With Leg Extension Progression. ...
  • Sit-to-Stands. ...
  • Step-Ups. ...
  • Side-Steps With Resistance Band. ...
  • Speed Skaters With & Without Resistance Band.

What is the best glute med strengthening exercise?

The 5 exercises with the highest peak gluteus medius muscle forces were:
  • Side Planks.
  • Single-Leg Squats.
  • Single-Leg Romanian Deadlifts (RDLs)
  • Split Squats.
  • Single-Leg Hip Thrusts.

How do you release a tight glute medius?

Piriformis Figure-4 Stretch

Cross your right foot over your left knee – forming the figure “4.” Link your hands together behind your right thigh and gently pull your leg in toward you for a few seconds until you feel the tightness in your right glute and hip loosen up. Repeat the move on your left side as well.

Can weak gluteus medius cause back pain?

When left untreated, a weakness in the gluteus medius muscle can lead to the following problems: Lower Back Pain – pain with walking or running with tenderness over the outer hip. Pain may also increase with abduction of the leg.

How painful is a gluteus medius tear?

A tear in the gluteus medius causes significant discomfort and makes it very difficult to move normally. Patients with gluteus medius tears frequently also have bursitis at the same time.

Does sitting weaken glutes?

If you sit for hours at your job or in your leisure time, your glutes may become weak, especially if you're not exercising them at other times. When you have a sedentary lifestyle, your blood flow is reduced.

How to activate glutes while walking?

“Walking on an incline maximizes your glute activation,” he says. “The hill is your friend.” “If you add speed and resistance, [which will] get your heart rate up, as well as walking up an incline, then you will surely engage the glutes in a greater capacity,” he says.

What is the miracle stretch for sciatica?

Figure-4 Stretch

For sciatica relief, we recommend lying on your back and bending both knees. Then, cross your right foot over your left thigh and pull your knees towards your torso. From there, let gravity do the work! After two-three minutes, repeat on the other side.

Should I stretch piriformis if it hurts?

Stretching the piriformis muscle may be necessary to relieve the pain along the sciatic nerve that results from piriformis syndrome and can be done in several different positions.

How do I reset my gluteus medius?

8 Gluteus Medius Exercises to Target This Muscle
  1. Side-Lying Leg Lifts. This move is a two-for-one: You'll also work your glute minimus. ...
  2. Clamshells. ...
  3. Standing Hip Abduction. ...
  4. Fire Hydrants. ...
  5. Hip Thrusts. ...
  6. Donkey Kicks. ...
  7. Side Plank with Leg Lift. ...
  8. Single-Leg Glute Bridge.

Is heat or ice better for gluteus medius pain?

Gluteal tendinitis: Repetitive movements cause small micro-tears in your tendons, leading to inflammation and tendinitis. You may have deep pain in your hip area that improves with rest, ice, compression and elevation (RICE).

How should I sleep with gluteus medius pain?

Sleeping position

Lying on your side can compress either the top or bottom gluteal tendons. If your lateral hip pain is severe, you may need to avoid sleeping on that side for a few weeks. To avoid compression in the top hip, place a firm thick pillow between your knees to keep your knee in line with your hip.

What is the best painkiller for gluteal tendinopathy?

Patients thought to have tendinopathy can use acetaminophen for pain relief because the affected tendon is not inflamed.

Is cycling good for gluteus medius pain?

Cycling is a low-impact activity for the gluteal muscles. So, in theory, it should be OK. However, the cyclical action can sometimes irritate outer hip pain.

Does low estrogen cause gluteal tendinopathy?

Reduced oestrogen levels can increase your risk of developing a condition called gluteal tendinopathy. They may also contribute to osteoarthritis, which can affect joints including your hips. While certain types of exercise can help, too much, or the wrong kind, could make things worse.

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