How to have a sexy butt and stay young – work the gluteus medius

When people talk about a sexy butt they talk about lifting and toning up your gluteus maximus – the muscle that gives your rear end its main curvy (or not) shape. But the maximus in fact works together with the minimus and medius, the latter being a powerful muscle that’s often the key to ageing gracefully with a powerful gait, balance and motor control in the lower extremities, and improving athletic performance and injury reduction.

Yet, the average person’s daily lifestyle typically does little to strengthen the gluteus medius. The humble medius plays a critical role in pretty much everything we do. For runners in particular, strengthening the muscle is often critical for reducing hip and knee pain and injury, and improving endurance.

The gluteus medius originates from the crest of the pelvis and inserts into the back of the thigh bone. When the leg is straight, the muscle abducts the thigh (i.e. pulls the thigh away from the midline). While walking, it stabilises the hip when the opposite leg is lifted off the ground. The gluteus medius also internally rotates the thigh when the hip is flexed; when the hip extends, it externally rotates the thigh.

To feel the muscles, stand with feet parallel about hip distance wide. Without actually moving your feet, push outward with your heels as if you were trying to stretch the carpet wider. The muscles tapering in the sides of your hips are your gluteus medius.