Glute Medius Release Technique

Lay on your side with your hips facing slightly up and place a ball underneath your glute medius. Straighten the bottom leg and plant the top foot behind the bottom knee. Slowly roll around a little until you have found the most tense spot. There are four movements you are going to do with your bottom leg while in this position:
1. raise your foot up and down with a straight leg
2. internally/externally rotate your leg (rotation should not be from ankle)
3. bring your knee up to the side off your chest and control it back down
4. bring your foot next to the other and lift the knee up and down from the side
5. rest your foot up on top of the other knee and roll the glute out for around 10 seconds

If you would like to set an examination you can schedule one of two ways:

-Call us at 224-656-5778

-Schedule online at

Straight Up Spine and Posture
Dr. Ryan Winslow
6021 Washington St.
Unit B
Gurnee, IL 60031
224-656-5778

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[whiteponie]

Thank you so much, this is life changing. I went from almost unable to walk to massive relief in a matter of minutes.

[Jahmun-iwmw]

Bro. I’ve had chronic pain for three years there. Been stretching and watching videos but nothings worked. This video has been out for 3 years now. I did this exercise ONCE and I have never felt this relieved!! What I’m trying to say is.. where tf has this video been hiding?!!!

[maryjones]

Oh My Goodness! You changed my life in minutes!! Im not kidding. The number 4 worked almost instantly after months of suffering! Thank you more than I can say. Peace

[maryjones]

Thanks so much...the #4 felt like exactly what I needed!! I'm doing the others though too. It's crazy how much I took my wonderful muscles for granted. I'm 68 and never woke up to any pain until this 😭

[SuperAwesomeReasons]

It's hilarious how painful this is. It's working fantastically! This may sound strange, but if you don't have a tennis ball or something like that on hand, you can use a raw potato of similar size.

[naydennaydenov-vxbm]

Thank you so much for this video.
How long can I expect this pain to go away?

[pauladrigans]

Thank you! I've been searching for years for this!!! Feel sooo much better!!😊

[SunGoddes]

My gluteus medius is very tender to touch and when I use a lacrosse ball, it hurts even more and causes tingling down leg. I'm not putting too much pressure but just enough to feel a release. Perhaps you can share some insight? Thanks in advance!

[JediStockTrader]

Is this the same for pirfomis? Whats the difference? Can it cause pain to the front tensor as well?

[lloydhird]

Awesome video! Can you tell me which ball you have there please?

[katherinep]

Can I do this while pregnant? My gluteus medius has been in pain for months😢

[newolympiangod]

I tore my muscle and doing this hurts like hell. It's a big knot and the pain is crazy.

[vincedegrado]

Before a workout or after? It looks good for Pre Hav

[thelenzperspective]

Wish I would have done this a week ago 😢

[SunGoddes]

Can tight glute medius cause sciatica?

[LiamApilado]

Unbelievably good pain😩😖🥜😂😭🤗. I can feel the healing happening! I have tight IT band pain near my knee. I feel like this will do me wonderssss!