Gluteus Medius Massage

GlutesHipHip Massage
Written By David Song

GLUTEUS MEDIUS SELF MASSAGE

This is a gluteus medius massage that uses a massage or lacrosse ball. Place the massage ball on the muscle belly of the gluteus medius located between the iliac crest and greater trochanter. Roll onto the ball to compress the muscle and hold for up to 30 seconds. Slowly roll off of the ball to and repeat for 2-3 spots along the gluteus medius muscle.

Muscles Involved:

  • Gluteus Medius

Related Conditions:

  • Greater Trochanteric Pain Syndrome

  • External Snapping Hip Syndrome

  • Glute Amnesia / Gluteal Amnesia

  • Sacroiliac Joint Syndrome

  • Hip Osteoarthritis

  • ITB Syndrome

  • Hip Impingement

  • Greater Trochanteric Bursitis

Required Exercise Equipment:

Massage Ball - Click to Purchase

Massage Ball - Click to Purchase

 

Related Exercises

Featured
Twist Bulgarian Split Squat
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Twist Bulgarian Split Squat
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
RNT Abduction Bulgarian Split Squat
RNT, Knee Stability, Knee, Hip Abduction, Hip Abductor, Gluteus Maximus, Gluteus Medius, ITB, TFL, Iliotibial Band, Tensor Fascia Latae, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
RNT Abduction Bulgarian Split Squat
RNT, Knee Stability, Knee, Hip Abduction, Hip Abductor, Gluteus Maximus, Gluteus Medius, ITB, TFL, Iliotibial Band, Tensor Fascia Latae, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
RNT, Knee Stability, Knee, Hip Abduction, Hip Abductor, Gluteus Maximus, Gluteus Medius, ITB, TFL, Iliotibial Band, Tensor Fascia Latae, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
Captain Morgan
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Captain Morgan
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
90/90 Internal Rotation RAIL
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation RAIL
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Dumbbell Side Kick
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell Side Kick
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell External Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell External Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell Internal Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Dumbbell Internal Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Doorway Side Stretch
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Doorway Side Stretch
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
David Song
Previous

Fire Hydrant
Next

Banded Nordic Curl