Healthy Glutes Make for Happy Hips
The gluteal muscles, which are hip muscles, are among the most influential and powerful muscles in the body. Knowing their locations, functions, and potential problems can be helpful for anyone struggling with hip pain. Learn how healthy glutes make for happy hips.
The Gluteal Muscle Group: An Overview
The gluteal muscle group consists of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The word “gluteus” (shortened to “glute”) comes from the Greek word “gloutos” for “buttock.” The terms “maximus,” “medius,” and “minimus” describe each muscle based on their relative size.
- Gluteus maximus: This is the largest and most powerful muscle in the body. It encompasses the backside of the hip and forms the shape of the buttocks. The gluteus maximus can pull the leg backward, rotate the hip open, and tilt the pelvis into a tucked position.
- Gluteus medius: The primary stabilizer of the hip, the gluteus medius is located along the outer aspect of the hip and attaches to the hip bone. While standing on one leg (such as while walking), this muscle keeps the hip and pelvis supported, minimizing body swaying and poor walking mechanics.
- Gluteus minimus: The smallest of the gluteal muscles, the gluteus minimus is located underneath the gluteus medius. It attaches to the same outside hip bone as the gluteus medius and assists the gluteus medius in its stabilization tasks.
Quick Guide to the Three Gluteal Muscles
| Gluteus Muscle | Key Facts |
| Gluteus maximus |
|
Gluteus medius |
|
| Gluteus minimus |
|
Glute Muscle Complications
Well-functioning glute muscles are essential for proper hip function. Weakness, inhibition, poor flexibility, and trigger points in the gluteal muscles can all worsen hip health. The hips also stabilize the entire body, so issues in gluteal muscles can affect body parts above and below the hips.
Weakness and Inhibition
Muscle weakness and inhibition are closely connected and often occur simultaneously. Weakness means the muscle activates well, but there’s not enough strength. Inhibition means the muscle is strong, but turning that strength on and off is difficult (poor activation).
Glute weakness and inhibition are common issues for those with hip pain. Sedentary lifestyles, prior injuries, and nerve problems can contribute to weakened glutes. Long bouts of sitting, poor posture, and unusual movement habits can disrupt glute muscle activation, leading to inhibition. Dropped hips while standing on one leg, body swaying while walking, knees falling together while squatting, and poor balance are common signs of glute muscle weakness and inhibition.
Poor Flexibility
Inflexible glute muscles can also impact hip function. In general, inflexible muscles are difficult to strengthen, limit range of motion, and can contribute to poor posture. Issues with hip flexibility can cascade into knee pain, spinal pain, and nerve compression.
Trigger Points
Dysfunctional muscles can develop localized areas of tension and inflammation that are called trigger points. Active trigger points are painful when pressed, when the muscle is activated, and sometimes at rest. The pain can even travel to other parts of the body. Trigger points in the gluteal muscles tend to send deep, aching pain to the buttock area, along the side of the hip, and down the side of the leg.
Glute Solutions to Hip Pain
Physical therapists are one of the primary health care specialists involved in treating hip pain. Caring for glute muscle dysfunction often includes the following strategies.
- Strengthening and biofeedback exercises: Building back strength and learning how to activate muscles appropriately can make a major difference in treating hip pain.
- Posture work: Since the hips and pelvis are the foundation of the spine, posture training and education are essential to a well-rounded physical therapy plan.
- Stretching: Knowing the best way to stretch your hip muscles is not always easy. Poor stretching technique can often make hip issues worse, so physical therapists are an excellent resource to teach you the optimal way to stretch specific muscles.
Trigger point release: When a trigger point is released, that section of muscle can return to its neutral state. This reduces pain, improves range of motion, and eliminates localized inflammation. This makes strengthening, biofeedback, and stretching exercises more effective.
Conclusion
Don’t take your glute muscles for granted! Well-functioning glute muscles are the key to keeping your hips healthy for years to come.