Exercises for Weak Glute Med Pain Relief
Do you experience pain, tightness, or weakness on the outside of your hip? If so, your gluteus medius might be the culprit. Glute medius pain is common, especially among those who sit for long hours or engage in activities like running and weightlifting without proper hip stability. A weak glute med can lead to hip discomfort, instability, and even compensation injuries in the lower back and knees.
As a mobility and rehab specialist, I’ve helped countless clients overcome glute med pain by using my proven Functional Mobility Formula. This approach ensures long-term relief by improving movement quality, rather than relying on passive treatments. In this article, we’ll walk through a structured method to fix glute medius pain using the four-step formula: Recognize, Reduce, Restore, and Reinforce.
If you prefer videos, watch the video version below!
Why Does the Functional Mobility Formula Work?
The Functional Mobility Formula is an effective system designed to fix glute medius pain by addressing all aspects of movement dysfunction. Instead of just performing stretching exercises for glute medius, this approach follows four key steps:
Recognize – Identify the root cause of glute med pain through movement assessments.
Reduce – Use targeted release techniques to decrease glute medius tightness and discomfort.
Restore – Improve joint mobility and balance muscle function for better movement patterns.
Reinforce – Strengthen the glute med with stability exercises to maintain long-term results.
By following this method, you can experience significant relief from glute medius pain while improving your overall hip stability and function.
Step 1: Recognize the Problem
Before addressing the problem, it’s essential to confirm that your glute medius is the source of discomfort. Glute med pain is typically felt on the outer hip, sometimes radiating down the side of the thigh. To assess, try these simple movements:
Squats or lunges – Do you feel pain or instability?
Hip abduction (lifting your leg to the side) – Do you experience weakness or discomfort?
Lying on your side – Does pressing into the side of your hip trigger soreness?
If any of these movements provoke discomfort, your glute medius likely needs attention. In my Mobility Suite Membership, I provide in-depth self-assessments to help pinpoint movement dysfunctions like glute medius pain, ensuring you’re targeting the right areas.
Step 2: Reduce Tension
The first step in relieving glute med pain is reducing muscle tightness. One effective method is a targeted sidelying stretch:
Lie on your side with your bottom leg extended and your top leg bent in front for support.
Prop yourself up on your elbow, gradually moving to your hand to deepen the stretch.
Hold for 30–45 seconds, ensuring you feel a stretch along the side of your hip.
For deeper release, use a lacrosse ball or tennis ball:
Locate the bony protrusion on the side of your hip (greater trochanter).
Place the ball just above it and gently roll onto your side.
Hold pressure on tight spots for 30–45 seconds, breathing deeply to enhance relaxation.
These stretching exercises for glute medius will help alleviate muscle tightness and prepare your hip for the next step.
Step 3: Restore Range of Motion
Once tension is reduced, it’s time to restore joint function. A great exercise for this is hip adduction liftoffs, which help balance the glute medius by activating the inner thigh muscles:
Lie on your side with your top leg bent and foot planted for support.
Lift your bottom leg toward the ceiling, engaging your inner thigh.
Perform 10–15 reps, focusing on controlled movement.
Repeat on both sides.
This movement helps elongate and strengthen the muscles that work in opposition to the glute med, promoting stability and mobility. I use this method frequently in my rehab programs to ensure clients not only improve flexibility but also regain functional strength.
Step 4: Reinforce with Strength and Stability
To ensure long-term relief from glute medius pain, reinforcing strength is essential. One of the most effective exercises is the DNS Star Plank:
Begin in a side-lying position with knees bent and a resistance band above your knees.
Push through your bottom knee to lift your hips off the ground, engaging your core and glute med.
Hold for 20–30 seconds, or for an advanced challenge, add trunk rotations.
Perform 3–5 reps per side.
This movement builds stability in the glute medius, helping maintain the improvements from previous steps. When done consistently, this exercise ensures long-lasting relief from glute med pain and supports better movement in daily life and workouts.
Bonus: Reassess Your Progress
After completing the routine, reassess how your hip feels:
Can you squat or lunge with less discomfort?
Do you feel stronger and more stable?
Is hip abduction easier with better activation?
If yes, this routine is working! Consistency is key—perform these stretching exercises for glute medius 3–4 times per week to strengthen your glute med and maintain healthy hip function. My Mobility Suite App provides structured programs to help you stay on track with mobility and strength training.
Why This Approach Works
Addressing glute medius pain requires more than just static stretching or foam rolling. The Functional Mobility Formula is effective because it tackles all aspects of dysfunction:
Targeted muscle release reduces excessive tension and pain.
Restorative mobility drills improve hip function and movement quality.
Strength and stability training ensures lasting improvements and prevents recurrence.
By following this structured approach, you’re not just treating symptoms—you’re fixing the root cause. If you’re looking for an all-in-one system to improve your mobility, strength, and pain resilience, consider joining my Mobility Suite Membership for expert-guided training plans tailored to your needs.
