Glute Max is a Strong Hip Abductor, Too?
Implications for training the glutes.
This study investigated how weakness in specific hip muscles affects abduction strength, with practical implications for training and rehabilitation.
PMID: 39733244
Key Points
Tested 3 muscles: gluteus medius/minimus (Gmed/min), gluteus maximus (Gmax), and tensor fasciae latae (TFL)
Measured strength loss when neurological signalling to each muscle was temporarily inhibited
Tested in 3 positions: hip flexed (30°), neutral, and extended (30°)
Aim
To identify which muscles contribute most to hip abduction strength in different positions.
Methods
10 participants received sequential nerve blocks to ‘‘disable’’ specific muscles
Abduction force measured using specialised equipment
Compared strength with vs without muscle paralysis
Results
Gmed/min weakness caused the biggest strength loss and were the main contributors to abduction:
62% - 63% reduction in force across all positions.
Gmax weakness significantly reduced strength:
43-56% loss in all positions and mostly relevant in flexed.
Contributed significantly to abduction.
TFL weakness only mattered in a flexed position (15% loss).
Related
Practical Takeaways
Prioritise Gmed/min training - This muscle group is essential for abduction in all positions and gait
Gmax matters most in bent positions. It is crucial for extension and abduction, squats or bent-over movements, and gait.
TFL isn't critical for strength - Isolated TFL work is unnecessary for most people.
Position affects muscle recruitment:
Use hip flexion (seated abductions) to target Gmed/min
Use a neutral stance (standing abductions) for Gmax engagement
Key Takeaways
Glutes (Gmed/min and Gmax) do majority of abduction work
Muscle contributions change with hip angle
TFL's role is minimal except in specific flexed positions
This confirms the importance of comprehensive glute training for hip strength and stability. It also reveals that the Gmax may be more involved in hip abduction than many people realise.
Reference
Hoch A, Dimitriou D, Wolf-Wettstein J, Rosner J, Schubert M, Aguirre J, Eichenberger U, Zingg P, Borbas P. Tensor Fasciae Latae and Gluteus Maximus Muscles: Do They Contribute to Hip Abduction? J Orthop Res. 2024 Dec 28. doi: 10.1002/jor.26036. Epub ahead of print. PMID: 39733244.