Hip Rotation Exercise Glute Medius Stretch

The hip rotation exercise targets the glute medius muscle.

The glute medius is on the side of the pelvis and joins the top of the thigh bone.  It works to hold you up when you are standing on 1 foot.  For example, standing on your left foot, the left glute medius will stop you from falling to the right.

Trouble with this muscle is often not noticed until it gets severe.  When it gets crook, you will feel pain and tightness at side of the pelvis/thigh especially if you sleep on that side or walk longer periods than usual or walk up stairs/hills.

Low back and hip joint troubles can aggravate tightness in the glute medius.  Vice versa is also true-a tight glute medius can aggravate a crook low back and hip joints.  Either way it is an important area to look after.  The video above explains and demonstrates the hip rotation exercise.

Points to remember for the hip rotation exercise: (to stretch left glute medius)

1. lie on back with right knee at 90°
2. rest left ankle on top of knee/thigh
3. use left hand to push left knee to side 25-50mm (1-2 inches)
4. don’t go too far as “you need some space to move into”
5. rock the joint back and forward 10x to warm up the area because “you never want to stretch a cold muscle”
6. on repetition no. 11 stretch a little further and hold for 10sec (you can hold for up to 30sec if this is an area of concern for you)
7. swap feet and repeat on the opposite side

This version shows how to do the hip rotation exercise safely so you don’t aggravate a crook low back in the process.  Some videos/trainers etc will get you to pull up on the thigh opposite the side of stretch.  I don’t typically recommend this because it places unwanted stress on the lower discs-an area most people I see need to let heal.