The 8 best glute medius exercises to build strength and stability

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Whether you’re a runner, skier, or climber, you’re probably neglecting a key muscle in your workout: the gluteus medius. Located within the gluteal muscle group, next to the gluteus maximus and minimus, this muscle helps protect and guide the hips. Engage this critical engine regularly without even thinking about it.

What are the benefits of gluteus medius exercises?

It’s about much more than developing lower body strength. Your glutes also help extend and stabilize your hips. While hip extension is driven primarily by the gluteus maximus, your gluteus medius is essential for hip abduction, the movement that brings your leg out to the side of your body.

Weakness in this muscle can increase your risk of injury, including knee and hip problems, IT band syndrome, and back pain. Strengthening exercises targeting the gluteus medius help avoid these problems by creating stability in the hips.

How to understand the strength of your gluteus medius

If you’re not sure how strong your gluteus medius is, there’s a simple test you can take to look into it. One of the most common indicators of weakness in this muscle is the Trendelenburg sign.

Here’s how to do it: Stand on one leg and have a friend look directly at your pelvis. It should stay level. If the non-weight bearing hip drops, it is a sign of weakness in the buttock muscles, especially the gluteus medius.

What are the best exercises for the gluteus medius?

To strengthen the gluteus medius muscle, turn to these exercises a few days a week.

1. Sideways swaddled walks

How to do it:

1. 1. Slide a small resistance band loop around your ankles. Stand upright with good posture. Put your hands on your hips.
   2. Your feet should be at least hip-width apart. Make sure there is tension on the resistance band. If the band feels loose, replace it with one with higher resistance or gradually increase the distance between your legs.
   3. Keep your core engaged, glutes engaged, back straight, and chest up. Take a large side step to the right with your right foot.
   4. Take a small step with your left foot to the right. There should be enough distance between the two legs to keep the tension on the band.
   5. Repeat this process. Continue taking small shuffling steps to the right. Allow for a slight bend in the knees.
   6. Take 20 to 30 steps to the right before repeating the same process on the left side.
   7. Complete three sets.

2. Bridges of frogs

You can do the glute bridge as a bodyweight exercise on days you work your lower body. And while this movement is helpful in supporting the gluteus maximus, it doesn’t target the gluteus medius. However, this variation of the exercise does just that.

How to do it:

1. Lie on your back with knees bent. She places her feet on the floor. He crosses his arms over his chest.
2. Drop your knees to the sides and place the soles of your feet together. Your legs should be in a butterfly stretch position.
3. Squeeze your glutes and lift your hips off the floor. Your butt should be in line with your knees and shoulder blades.
4. For a modified version, place your elbows alongside your body for added support.
5. Pause and squeeze your glutes for 3-5 seconds in the lifted position.
6. Slowly lower your buttocks

3. Side planks with lateral leg raises

Sure, side planks are often a key core exercise. However, adding a lateral leg raise also makes it a great movement to strengthen the gluteus medius.

How to do it:

1. Start in a low side plank position. The elbow should be directly under the shoulder. Stack your feet on top of each other.
2. Engage your core. Squeeze your glutes. Slowly lift your top leg a few inches. Keep your leg straight.
3. Lower yourself slowly.
4. Complete 15 leg lifts. Keep your hips lifted throughout the movement.
5. Switch sides and repeat.

4. Side lunges

In addition to strengthening the gluteus medius muscle, this exercise also works the inner thigh adapters as well as the quadriceps and core.

How to do it:

1. Stand with your hands at your sides and your feet hip-width apart. If you want an added challenge, hold a dumbbell over your right shoulder.
2. Bring your right leg to the right. Shift your weight to your right side as you bend your right knee and drop into a side lunge. Keep the left leg straight.
3. When your right knee is bent 90 degrees or more, press down with your right foot to return to the starting position.
4. Complete 10 repetitions.
5. Switch sides and repeat.

5. Leg raises lying on the side

For an added challenge with this exercise, add ankle weights.

How to do it:

1. Lie on your right side with your legs straight and stacked on top of each other. Support your head with your arm.
2. Lift your top leg as high as you can.
3. Slowly lower it.
4. Complete 20 repetitions.
5. Switch sides and repeat.

6. Fire hydrants

As with the previous exercise, add ankle weights to make this movement more challenging.

How to do it:

1. Start in a tabletop position. Keep your core engaged and your back flat.
2. Engage your core to stabilize your hips. Lift your right leg out to the side. Keep your leg bent at a 90 degree angle. Stop when the knee is parallel to the shoulder.
3. Pause for 2 to 3 seconds on top.
4. Return to the starting position.
5. Complete 15 reps.
6. Switch sides and repeat.

7. Balance on one leg

This movement may seem simple, but it can be very helpful in strengthening the gluteus medius, especially for runners, hikers and cyclists.

How to do it:

1. Stand on one leg with a small crease in the standing leg.
2. Hold this position for 30-60 seconds. To make it more challenging, close your eyes. For more support, hold onto a wall.

8. Clam shells

How to do it:

1. Place a resistance band around your thighs, just above your knees.
2. Lie on your left side. Put your knees on top of each other. Bend your legs at a 90 degree angle.
3. Lift your right knee toward the ceiling, pushing against the resistance of the band. Rotate your hip to open your groin.
4. For an added challenge, squeeze your heels together and lift your feet a few inches off the floor. Keep your feet in this position throughout the exercise.
5. Complete 10 to 15 repetitions.
6. Switch sides and repeat.