How do you strength train the gluteus medius without accidentally strengthening the piriformis

So I've read a weak gluteus medius (and in some situations a weak gluteus maximus) can cause the piriformis to become overly tight and large since it has to overcompensate.

My question is how do you strength train the glutes w/o also strength training the piriformis? has anyone found relief by doing glute exercises combined with piriformis stretches?

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πŸ‘€︎ u/Five_Decades
πŸ“…︎ Jan 09 2022
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Pain after gluteus medius injection

Long post bare w me I can’t type this out shortly…

Pin glutes all the time sometimes minor complications sometimes not nothing a big deal.

Today I rushed to pin as I had to get going, went into gluteus medius (dorsal glute)

Felt a VERY minor pain as I went in, happened before just moved the needle until I didn’t feel as much and proceeded in. Aspirated got the air bubble so money. Injected quickly and finished up.

No blood, no sharp shooting pain (everyone says if you hit a nerve there would be no question)

Butt was a little sore 5-10 min after injection, but nothing crazy. I went to work (I’m a server) so walked quickly all day and felt ok.

After work got in my car and got home got out and could barely walk. Limping as I walked through the gym though walking did ease up the pain a bit.

However when I rest and get up for the rest of this day it’s been pretty damn painful. It’s now 11 at night and seems to be getting a little better but still definitely tender. (Pain after getting out truck 8/10) (now more like 5/10)

What did I do wrong? Is this pain gonna ease up? It feels much better than it did but still feels weak.

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πŸ‘€︎ u/Marmisme
πŸ“…︎ Jan 14 2022
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What is the muscle above the gluteus medius?

In this picture, what is above and to the left of the gluteus medius. I’m not able to find a lower back / glute muscle image that is showing me that area. Based on other images I’m wondering if it’s the Internal obliques.

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πŸ‘€︎ u/EquivalentLake6
πŸ“…︎ Dec 28 2021
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Question about bicep brachii and gluteus medius
  1. I've learned, that to maximally activate bicep brachii during dumbbell curl, wrist must be supinated, that during pronated curls bicep brachii is in a disadvantageous position. But since it attaches to radius and also causes supination, like in this video at 2:29 https://www.youtube.com/watch?v=JDOqKxYoy1w , should one do dumbbell biceps curls starting from fully pronated wrist at the bottom to fully supinated at the top to get maximal muscle concentric and eccentric loading for hypertrophy and injury prevention?

  2. Should one train gluteus medius separately in addition to squats and lunges? The front part of gluteus medius aids in hip flexion and posterior part in hip extension. I know it is isometrically active during lunges and other single leg exercises, but should we also load the middle part of gluteus medius dynamically for hypertrophy, athletic performance and injury prevention?

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πŸ“…︎ Nov 15 2021
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YSK: If you have low back or hip pain from riding, it's often a problem with weak glutes, especially the gluteus medius. Here are some exercises that target the gluteus medius - upgrade your clams! theprehabguys.com/the-bes…
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πŸ‘€︎ u/workingtrot
πŸ“…︎ Nov 14 2021
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Gluteus Medius
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πŸ“…︎ Oct 19 2021
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Help my gluteus medius is larger than my gluteus maximus

So I have been working out for the past 2 months but for some reason my gluteus medius is larger than the rest of my butt which make me look like I have hip dips and is kinda wierd looking. Do you know a way that could help me? What are some good booty workouts that target the maximus gluteus mainly? Also, the hip dip is only on my left cheek.

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πŸ‘€︎ u/awwilovemetoo
πŸ“…︎ Aug 26 2021
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Gluteus medius / minimus syndrome

I recently learned about gluteus medius / minimus syndrome and how if these muscles are tight and /or weak it can refer pain down your leg (mimicing sciatica) and up into your low back (mimicing a disc issue)

Has anyone dealt with this or heard about it?

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πŸ‘€︎ u/DutyAgreeable2352
πŸ“…︎ Aug 22 2021
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How to grow gluteus medius (upper glutes)

I literally am so flat on my β€œupper glutes”, but it gets bigger as it goes down. What am I doing wrong? I am doing hip thrusts, deadlifts, leg press, hamstring curl, abductors... but it’s still not growing. How can I grow my gluteus medius

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πŸ‘€︎ u/zczoe
πŸ“…︎ Jun 12 2021
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Building Gluteus Medius for hourglass shape?

I’ve been doing strong curves for 6+ months and have seen great results to my hip circumference. Does anyone focus on gluteus medius to try and build more of an hourglass shape? Unfortunately, I carry more weight in my mid section. I have grown the overall circumference of my hips 2 inches (which I’m stoked about) but I think I’ve actually leaned out at the medius area. Has anyone focused on growth there to help with the overall lines of the body? I know some things are more structural like hip dips, which I definitely have, but am hoping to build where I can. Thank you all to this community!

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πŸ‘€︎ u/Mamabigjugs
πŸ“…︎ Apr 30 2021
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Big Gluteus Medius - not so big Gluteus Maximus

I just started lifting seriously about a month ago and I’m definitely getting stronger! One thing I’ve noticed though is the top of my butt is noticeably bigger but the main part of my butt is not making the same gains. I’m not particularly pleased with the current aesthetic since it makes my hip dips more noticeable and sort of makes my main part of my butt look a little sad. Is it possible it’s just taking longer for my Gluteus Maximus to make the same progress as my Gluteus Medius because the Maximus is a bigger muscle? Or maybe it has something so do with my form? Any thoughts are appreciated :) I’m hoping it won’t be like this forever!

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πŸ“…︎ Mar 24 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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[Rapoport] #Jaguars K Josh Lambo aggravated his gluteus medius muscle yesterday, source said, a worse version of the injury that caused him to miss a month this season. He’s headed for Injured Reserve and likely done for the season. He did nail a 59-yarder Sunday before the injury. twitter.com/rapsheet/stat…
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πŸ‘€︎ u/vagrantwade
πŸ“…︎ Nov 09 2020
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 20 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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What makes your iliotibial band with tenderness, tightness,inflammation and pain with crepitus is due to the weakness on gluteus maximus and medius as well as your tensor fascia latae. These are easy strengthening and foam rolling techniques to Fix the IT band in 15 minutes youtu.be/jLWymSiM-_g
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πŸ‘€︎ u/annie-pilates
πŸ“…︎ Mar 31 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Anyone know of any bodybuilders who have really welltrained and noticeable gluteus medius?

I mainly see bodybuilders with big gluteus max which give a butterfly shape when toned

like ronnie here

https://bretcontreras.files.wordpress.com/2010/02/ronnie-coleman-glutes.jpg?w=413

But i was wondering what shape the medius looks like when taken to bodybuilding heights, does anyone know of any?

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πŸ‘€︎ u/jin098
πŸ“…︎ Nov 21 2020
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 20 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 20 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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[Rapoport] Jags' K Josh Lambo aggravated his gluteus medius muscle yesterday, a worse version of the injury that caused him to miss a month this season. He’s headed for IR and likely done for the season. twitter.com/RapSheet/stat…
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πŸ‘€︎ u/ZohanDvir
πŸ“…︎ Nov 09 2020
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 20 2021
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Jaguars K Josh Lambo aggravated his gluteus medius muscle yesterday, source said, a worse version of the injury that caused him to miss a month this season. He’s headed for Injured Reserve and likely done for the season. He did nail a 59-yarder Sunday before the injury. twitter.com/rapsheet/stat…
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πŸ‘€︎ u/Luciferwalks
πŸ“…︎ Nov 09 2020
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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gluteus medius! (hip dips)

Hello everyone! I’ve recently been doing some research on hip dips because this is my problem area and all the things i’ve hear are split. Some articles saying it’s impossible to build muscle in that are because there is no gluteus medius muscle to build on and it’s genetic, others saying you can build the gluteus maximus round enough to make the appearance of hip dips better, but nothing about the gluteus medius. I’m wondering what direction to take? If there is a diet and exercise routine to follow so i can build muscle in this area, my end goal is rounder hips and just a more filled out appearance. Any suggestions would be helpful or knowledge of hip dips/gluteus medius.

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πŸ“…︎ Aug 10 2020
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 20 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 20 2021
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Who's crushing a workout today? Full body workout here, to focus on the outer thigh, obliques, gluteus medius and some arms! youtube.com/watch?v=eALO8…
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πŸ‘€︎ u/FollowMargot
πŸ“…︎ Apr 19 2021
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Do you have low back pain usually in one side? Gentle and easy Pilates in side lying to target your Gluteus Medius to improve the asymmetry of your hips and Will Help improve your standing posture and Will Help improve your fitness program
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πŸ‘€︎ u/annie-pilates
πŸ“…︎ Jan 17 2020
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Gluteus medius / minimus syndrome

I recently learned about gluteus medius / minimus syndrome and how if these muscles are tight and /or weak it can refer pain down your leg (mimicing sciatica) and up into your low back (mimicing a disc issue)

Has anyone dealt with this or heard about it?

πŸ‘︎ 5
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πŸ‘€︎ u/DutyAgreeable2352
πŸ“…︎ Aug 22 2021
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