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Gluteus Medius Stretch - What I Wish I knew

Are you tired of feeling like a penguin waddling around because your gluteus medius is so tight? Well, fear not! We've got just the answers for you.

Introducing the gluteus medius stretch: the ultimate solution to your tight hip and buttock muscles. This stretch targets the often overlooked muscle that sits on the side of your hip, helping to improve flexibility, reduce pain, and give you a more aesthetically shaped buttock.

Not only is this stretch effective, but it's also fun to do! With just a few simple steps, you'll be well on your way to a looser, happier gluteus medius. So grab a mat and let's get stretching!


gluteus medius stretch pain pattern

First Off - What is the Gluteus Medius?

The gluteus medius is a thick hip abductor muscle that lies deep to the gluteus maximus near pelvic region of the buttock [1].  The gluteus medius muscle is responsible for lateral and external hip movement along with the internal rotation of the thigh.  When left unattended, the gluteus medius can become tight, sending pain into the lower back.  Check out the QL Claw pain relief section below if you want to rid your gluteus medius of pain for good.

Tightness in the lower back and hips can cause excruciating Gluteus Medius Pain and can affect the way you walk, run, lift, sit and even sleep.  Understanding the importance of an effective gluteus medius stretch can help cure pain and prevent further injury.


An Effective Gluteus Medius Stretch

An effective gluteus medius stretch is a vital step in relieving pain and tension.  A common symptom of a tight gluteus medius muscle is pelvic tucking.  Pelvic tucking is a compensation technique for weak hip muscles that can be cured with an effective gluteus medius stretch.  When using the gluteus medius stretch, you expand those tight muscle fibers that have been left inactive and helpless.

gluteus medius stretch

Gluteus Medius Stretch In Action

For a step-by-step tutorial on how to stretch your gluteus medius effectively, check out the video posted below.

Glute stretches will give the muscle more flexibility while relieving built-up pain.  Increased hip mobility using the gluteus medius stretch will act as a domino effect, relieving pain and tension in the lower back.   


Gluteus Medius Stretch - QL Claw Pain Relief

The key to an effective gluteus medius stretch is breaking up the tissue beforehand.  Loosening up those tight areas and finding the Lower back trigger points where the muscle is tightest is key.  This will make for a more productive gluteus medius stretch. 


A great tool for this step is the QL Claw.  This device will dig into those trigger points and loosen the muscle better than your typical massage ball or muscle roller would.  It is designed specifically for breaking up tissue and finding those hard to reach trigger points.  

"it's difficult to get that sweet spot with the right leverage, but with the QL Claw those problems are no longer" - Stephanie, Elements Massage - Licensed Massage Therapist

QL Claw - Gluteus Medius Stretch Release


Your Gluteus Medius Stretch and Strengthening Guide

To maximize your mobility and relieve pain using an effective gluteus medius stretch, follow the gluteus medius stretch video below.  This video will give you the best and most effective gluteus medius stretching exercises as well as information about this forgotten muscle that could be causing your back pain. 


Post gluteus medius stretch, it is vital you strengthen the muscle.  Strengthening the muscle acts as a bulletproofing step for preventing further injury and pain.  Here is a step by step guide to building up your gluteus medius - glute activation exercise video.

  • Exercise 1: Single leg glute bridge.  This is a great exercise for glute activation.  Starting on your back, bridge your legs while raising one leg in the air.  Push your hips upward while focusing on keeping your body aligned and your glutes tight.  Keep constant tension for increased blood flow while maintaining proper form.
  • Exercise 2: Fire hydrants.  This exercise will specifically target the gluteus medius.  Starting on your hands and knees, raise one leg laterally until you can feel a healthy amount of tension in your hip muscles.  Keep a tight core and isolate your gluteus medius muscle for maximum effectiveness.
It is important to remember the 3-step cycle.  Massage, stretch, and strengthen.  Starting with "massage", the most important step by breaking up the tight muscle tissue.  Using the "Ql Claw", this cycle has never been easier.  Save yourself a trip for a chiropractic massage and relieve your tension today.


[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.

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