Gluteal Muscles: The Key to Stability and Injury Prevention

Glute exercises are not just a women’s affair. After all, the main reason we work out is not solely for a well-shaped figure.

The gluteus maximus is the largest muscle in mass in our body and the strongest. Its primary role is the extension of the thigh backward, as well as sideways. It also actively participates in the rotation of the thigh outward or inward. Due to its position, we could include it among the back muscles, as it plays a significant role in stabilizing the pelvis, and consequently the spine, ultimately contributing to the posture of the torso in cooperation with other muscles in the area.

The gluteus medius is the second largest muscle of the glutes, and its main function, along with the gluteus minimus, is its involvement in the abduction of the thighs and, by extension, in the proper alignment of the femur, knee, and ankle. Additionally, aside from abduction, in combination with other muscles like the quadratus lumborum, it performs the crucial task of stabilizing the hip in the frontal plane, a fundamental process for essential movements such as walking and running.

Their strengthening, therefore, contributes to the prevention of injuries that occur in the hip, as well as further down the leg, such as in the knee or ankle. For example, in running sports, the gluteus medius helps absorb shocks as the foot strikes the ground, prevents the inward movement of the knee (valgus knee), and stabilizes the pelvis.

In many runners, chronic knee pain may likely be due to an imbalance in this “chain” of muscles during each step cycle. Weak gluteal muscles will fail to stabilize the hip and knee, and furthermore, a large portion of the shock from the feet hitting the ground will be absorbed by the lower back.

Angeliki Valsami
Physical Education Instructor
Personal Trainer
Pilates & Yoga Instructor