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How To Foam Roll Out The Gluteus Medius Muscle


Filed Under (Fitness, General) by Rick Kaselj

In this video, I wanted to explain how to foam roll out gluteus medius.

Why you would want to foam roll out the Glute Medius?

With a lot of people, it tends to be an area where there is a hidden muscle tension and that hidden muscle tension is putting unnecessary stress on the hip, SI joint, back and it can affect the knee as well. A lot of times, people don’t know about it until someone points it out or they got an assessment done or they are doing this foam rolling exercise.

The reason why it is a hidden spot of tension is for example, if you are walking or doing some single-legged exercises, the gluteus medius is the muscle that is working hardest in order to keep your pelvis square and not have your hip pop out. If you do a lot of walking or a lot of single leg work or standing on a leg for a long period of time, that muscle gets overworked and builds up tension.

How To Foam Roll Out The Gluteus Medius

CLICK HERE to watch the YouTube video.

Donnalee will show you how to foam roll out that gluteus medius muscle.

Bring the foam roller down the ground and we are coming down the ground. Place the foam roller at about 45 degrees to your body. Bring your hip up on the foam roller and straighten out the other leg. You’ll go from the ischial tuberosity or the sit bone and roll up to the top of the pelvis. Everyone is different when it comes to the size of their pelvis and how much they go but you want to go from the sit bone all the way down to the top of the pelvis.

Foam Rolling Out the Gluteus Medius

Foam Rolling Out the Gluteus Medius

If you have done the previous video where I talked about gluteus maximus, you will notice with most people this is more sensitive and more effective and I have explained it why.

You are going through 5 repetitions up to 10 repetitions. And just like the speed that Donnalee did, you are going in a nice controlled speed in order to get the most out of the exercise.

Give that exercise a go. Just try that exercise as you might discover that you have a hidden muscle tension in that gluteus medius muscle.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about overcoming injury or pain. Thirdly, head down below, hit like and leave me a question or a comment.

If you are looking for a more comprehensive resource to overcome your back and lower body injuries in a fast, simple, safe, and effective way, then check out the Gluteus Medius Exercises program below.

Gluteus Medius Exercise Program by Rick Kaselj

Take care!

Rick Kaselj, MS


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