The gluteus medius is one of the most overlooked muscles in the body — until it starts causing pain. 

Lower back pain, aching hips, or pain when standing or walking are all potential symptoms of glute medius trigger points or imbalances.

In this guide, I am going over the trigger points and how to get rid of all of those knots. 

What Does the Gluteus Medius Do?

Okay here’s what the glute medius does. Skip ahead if you just want the step by step guide on fixing the issue.

The gluteus medius sits on the outer surface of your pelvis, underneath the gluteus maximus. 

Its main role is in stabilizing your pelvis during walking, running, and standing on one leg. It also lifts your leg out to the side.

When the glute medius is weak, overloaded, or tightened from inactivity, it often develops trigger points that can show up as pain across the low back, butt, or outer hip/thigh.

Where Gluteus Medius Trigger Points Show Up

Unlike some muscles that hurt where they’re tight, trigger points in the gluteus medius can send pain elsewhere. 

And this list can seem vague, but as soon as you begin using the techniques below, you will know if the glute medius is an issue for you. 

Here’s what to look for:

• Dull aching or pressure along the beltline or upper glutes
  
• Pain on the side of the hip
  
• Tenderness near the sacrum or just behind the top of the iliac crest
  
• Pain that mimics low back pain

How to Locate Gluteus Medius Trigger Points

Okay, we are finally here! Here’s how to find your trigger points.

• Use a massage ball or lacrosse ball and get into a seated position on the floor or on a mat.
  
• You can place the target side leg on top of your other leg to create a figure 4 position or lean back, using your hands to support your weight with both legs out in front of your body.
  • You can also lay on your side with your elbow propping you up slightly if the other positions are too intense.
    
• Apply pressure to the outer hip starting at the iliac crest (pictured below)

• Roll down along the muscle and take note of the tender areas
  
• Then, roll from side to side across the muscle, again taking note of the tender areas
  
• Once you have found the most sensitive areas, place the ball in one location at a time and apply direct pressure for up to 60 seconds.

Congratulations! You have successfully released your first trigger point. But it isn’t over.

I recommend repeating 2-3 times in a session and pairing each round of trigger pointing with a stretch that targets your glute medius.

Pro tip: Trigger points in this area tend to sit just below the high point of your hip bone and can be quite sensitive so please start with gentle pressure before increasing.

Trigger Point Release for Gluteus Medius

You don’t need fancy tools to release a gluteus medius trigger point — but here are some of the best options for trigger point therapy in this area:

Lacrosse Ball or Massage Ball – See my full trigger point guide to learn more.

Foam Roller – See my full guide on How to Foam Roll Your Glutes for technique tips.

Massage Gun (Optional)

These work very well. The only downside is that it can be difficult to use a massage gun on yourself for your glutes.

For that reason, I recommend finding a partner that can help you do the following:

• Move in small circles over the gluteus medius area. Inform your partner on the muscle location and which areas are more tender as they move the theragun.
  
• When a pressure point/trigger point is located apply slightly increased pressure for 20-30 seconds before moving on.

Pro tip: Avoid pushing into bone or sensitive areas near the sacrum.

Lengthen and Strengthen to Prevent Trigger Points from Returning

Once you’ve released the knot with trigger point therapy, it’s important to lengthen and strengthen the muscle so it doesn’t tighten up again. 

Use my Glute Stretch Guide or my Ultimate Stretch Guide to learn more!

Great exercises include:

• Clamshells
  
• Side-lying hip abduction (side plank with leg lift)
  
• Banded lateral walks

These movements target the gluteus medius and help restore its stabilizing function.

Related Trigger Points to Explore

If you’re still feeling pain even after releasing the gluteus medius, you may also be dealing with another issue:

Use my Ultimate Guide to Trigger Point Therapy to find the muscle that is causing your issue. Or tell me in the comments below so I can try and help your specific case.

Pain rarely exists in isolation — so don’t be afraid to explore neighboring areas for full relief.

What’s Next

If you’re dealing with nagging outer hip pain, sleeping discomfort, or pain that mimics low back tension, the gluteus medius might be your missing piece. 

Learning how to identify and release its trigger points can make a huge difference — and the tools are simple, affordable, and effective.

Stay consistent, treat both sides, and pair your release work with strengthening exercises for lasting relief..

As always, let me know if you have any questions below.

Good Luck!

-Nick