If you have pain that is anywhere from your lower back to your ankle, gluteus medius/minimus is typically part of the problem. The glute complex is highly sought after by rehab professionals due to its widespread weakness throughout the general population. It tends to be problematic for a variety of people for various reasons with functional limitations primarily involving balance and the ability to control higher level activities. The below progression is one that I utilize to progress from activation to functional balance and stability. There are certain movements/activities that tend to deteriorate as we age and balance/hip strength is a large reason for many of the problems that people experience. Choosing to do any part f the sequence below will be of great benefit to your long term health and as a physical therapist I will always do some version of this sequence. They are in order from easiest to more challenging.
- Gluteus Medius Activation
- Step Hip Extension with Push Off Progression
- Single Leg Balance Progression
- Bosu Balance Progression