How to Stretch the Gluteus Medius

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The gluteus medius muscle is part of the buttock muscles and is responsible for hip abduction, or moving the hip away from your body, and internal and external hip rotation. One example of the gluteus medius in action is when your step sideways. Inactivity and other factors may cause your gluteus medius to tighten up, which leaves you vulnerable to injury. Perform regular stretches to keep all your glute muscles, including the gluteus medius, loose and flexible.

Lie on the floor with your legs straight and your arms spread out at your sides. Lift your left leg straight up and slowly lower it over to the right, so it is over your right leg on the floor. Try to maintain 90 degrees hip flexion and feel the stretch in your gluteus medius. Hold the stretch for several seconds and do it on both sides.

Sit on a chair with your back straight and feet on the floor. Lift your right leg up and place your right ankle on the top of your left thigh. Press down slightly on the inside of your right knee to feel the stretch in your right gluteus medius. Perform the stretch on both sides.

Kneel down on the floor and place your hands down too, so you’re on all fours. Keep your knees together and gently swing your hips from side to side to stretch your gluteus medius muscles.


Consult a doctor before beginning a stretching routine, especially if you have an injury or health condition.