Unlock Running Potential: Custom AI Training for Speed Improvement [cd7c]

The gluteus maximus in the buttocks is a crucial muscle for propelling the body forward when running. Therefore, many runners focus on specialized training for the gluteus maximus. However, there is another equally important buttock muscle that is often neglected in training. This muscle is thegluteus medius.

The gluteus medius is located on the outer side of the buttocks. It is a deep muscle, mostly covered by the more developed gluteus maximus, making it difficult to feel on the body's surface.

You might think that training such a small muscle would not significantly impact running, but in fact,the gluteus medius, though small, is extremely important!When running, it stabilizes the pelvis and knee joints.In other words, the gluteus maximus provides power, while the gluteus medius ensures stability.

The gluteus medius connects to the pelvis above and the thigh bone below,its position makes it key to running stability.

The gluteus medius is crucial for maintaining pelvic stability.

During running, pelvic wobbling is largely due to insufficient strength in the gluteus medius.

Running involves alternating forward movements of the legs. When the right leg pushes off the ground, the left leg swings forward, leaving the left side of the body unsupported. Without support and due to gravity, the pelvis tilts to the left.

At this moment, the right gluteus medius exerts force to pull the pelvis back to stability, preventing pelvic wobbling.

If the gluteus medius is weak, the pelvis will wobble during running. An unstable pelvis greatly reduces the effectiveness of lower limb force.

The gluteus medius is also key to knee joint stability.

During running, knee instability is a major cause of knee pain.

Weakness in the gluteus medius can lead to leg adduction and internal rotation, commonly known as "knock knees" or "knee valgus." Running with this posture puts immense pressure on the knee joints, causing abnormal patellar tracking and leading to excessive wear on the patellofemoral joint surfaces.

Strengthening the gluteus medius can reduce the risk of knee pain.

Therefore, the gluteus medius is not a dispensable muscle in running. On the contrary, it plays a very important role in running.

Here are7exercises to enhance the strength of the gluteus medius! Click to save and start learning!

Stand on one leg on a slightly elevated and stable surface (e.g., the left leg).

First, keep the pelvis in a neutral position, slowly lower the right leg so that the right side of the pelvis is lower than the left. Then, use the left gluteal muscles to bring the pelvis back to neutral (i.e., use only gluteal muscle strength to return the pelvis, raising the right leg to be level with the left).

Stand on one leg, lift the other leg outward to the highest point. Use the strength of the gluteus medius to lift, keeping the pelvis stable and toes pointing forward.

Stand on one leg, slightly bent. Open the other leg backward and outward, lifting it while extending until the buttocks feel fully contracted.

This exercise stimulates both the gluteus maximus and gluteus medius, adding instability from single-leg standing and requiring pelvic control.

Lie on your side, knees bent, top leg straight and extended backward. Lift the top leg until the outer buttocks are fully contracted. Lower it while keeping the top leg extended and off the ground.

Keep the top leg's toes pointing forward and the pelvis in a neutral position without rotating.

Lie on your side, hips and knees bent at about 90 degrees, contract the buttocks to open the top leg like a clamshell. When lowering, do not let the knees touch, then continue to the next rep.

Keep the pelvis in a neutral position without rotating.

Lie on your side, prop your body up with your elbow and knee, keeping your body in a straight line. Then lift the top leg until the side buttocks are fully contracted.

Keep the toes pointing forward and the pelvis from rotating.

Kneel on a mat with both knees and hands, keeping your back straight and core tight. Lift one leg outward until the buttocks are fully contracted.

Avoid arching your back, keep the pelvis in a neutral position without rotating.

Strengthening the gluteus medius is crucial for maintaining pelvic and knee joint stability while running. Therefore, runners should pay attention to the role of the gluteus medius in running.

Tip:For more training exercises, refer to the "2020 Runner's Diary"~ This book also contains 366 running tips, one for each day, to help you improve a little every day!

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The above content is from

"2020 Runner's Diary" and "Injury-Free Running"

Published with authorization from People's Posts and Telecommunications Publishing House

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