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Yet neglecting gluteus medius exercises can come back to bite you in the, well, butt.

Its stabilizing all of your [lower-body] joints, says personal trainerHolly Roser, CPT.

The first thing we look at with injury prevention is strengthening your glute medius.

woman sweating in the gym

personal trainer and owner of Holly Roser Fitness

You really want to isolate this body part, says Roser.

You want to be able to feel it.

They range from beginner-friendly moves to more advanced challenges.

Woman walking on a treadmill at the gym.

That might mean adding a resistance band orankle weight, or introducing an unstable element like aBosu ball.

Clamshell

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Banded clamshell

3.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Side-lying hip abduction

4.

Side-lying hip abduction with ankle weights

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

personal trainer and owner of Holly Roser Fitness

Im a Master TrainerHeres Why You Shouldnt Skip Your Post-Run Stretches.

Standing abduction

6.

Lateral lunge

7.

Healthy female training in the gym, performing a hip thrust.

Lateral lunge with a knee drive

8.

Lateral step-up

9.

Monster walk

10.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Single-leg balance on a Bosu ball

11.

Your surrounding muscles are trying to overcompensate to prevent the pelvis from dropping, explains Roser.

This leads to tight muscles, and tight muscles lead to injury.

If youre struggling, Goodtree recommends booking a session with a personal trainer or physical therapist.

When in doubt, says Goodtree, ask a person.

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Verrelst, Ruth, et al.

21, 8 Feb. 2013, pp.

15641569, https://doi.org/10.1136/bjsports-2012-091710.

Bolgla, Lori A, and Terry R Malone.

Plantar fasciitis and the windlass mechanism: a biomechanical link to clinical practice.Journal of athletic trainingvol.

39,1 (2004): 77-82.

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