Exercises for the Gluteus Medius

Gluteus Medius: 400+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the gluteus medius does

The gluteus medius sits on the outer side of the hip, above and partly under the gluteus maximus. It moves the leg out to the side and, more importantly, holds the pelvis level every time you stand on one leg, which you do with every step. When it is weak, the hip drops or the knee caves in during walking, running and squats.

How to train it

Side-lying raises, clamshells, band walks and the abduction machine train it directly, and single-leg work trains it to steady the pelvis. Keep the movements slow and the pelvis still, so the side of the hip works rather than the lower back.

Six to start with

  1. 1
    BeginnerBanded Lateral Walk

    Side steps against a band. A simple, effective warm-up.

  2. 2
    BeginnerSide-Lying Hip Abduction

    Lifting the top leg while lying on your side. Needs no equipment.

  3. 3
    BeginnerClamshell

    Opening the knees while lying on your side, with the feet together.

  4. 4
    BeginnerHip Abduction Machine

    Easy to load and to progress.

  5. 5
    BeginnerBand Fire Hydrant

    Lifting the bent leg out to the side on all fours, against a band.

  6. 6
    AdvancedHip Airplane

    A hard single-leg balance that trains the hip to control the pelvis.

All 400+ exercises that work the gluteus medius