12 Gluteus Medius Exercises for Strength

One common question that clients have for trainers is how to build the perfect glutes. Often, when asking this, the muscle they want to build is the gluteus maximus. This is the largest glute muscle and also the muscle responsible for giving the butt its shape. However, there is another glute muscle they should be strengthening as well. It is the gluteus medius.

About the Gluteus Medius Muscle

The gluteus medius muscle is one of three gluteal muscles. It sits between the other two: the gluteus maximus and gluteus minimus. If you look at the gluteus medius, you notice it is shaped like a fan. It originates from the ilium and inserts into the lateral side of the greater trochanter (top of the femur). 

The gluteus medius is responsible for hip abduction and hip rotation. It also helps stabilize the pelvis during movement.

Why Gluteus Medius Strength Is Important

Weak glutes, in general, are associated with a higher risk of back pain. They’re also linked with knee pain issues such as patellofemoral pain syndrome. If the glutes lack strength, it becomes harder to keep good posture. This can also lead to pain, in addition to contributing to a variety of other health issues. But what are the consequences of a weak gluteus medius muscle specifically?

If the gluteus medius is weak, it can cause a pelvic drop. This is when one side of the pelvis “drops,” so it sits lower than the other side. (If you were to put a level on a dropped pelvis, the bubble would go to one side or the other versus staying in the middle.) An uneven pelvis affects the way a person walks and throws the musculoskeletal system out of alignment.

Some research also suggests that the gluteus medius may play a big role in low back pain. A 2019 systematic review looked at 24 articles involving 1,088 study participants. It found that participants with low back pain also tended to have reduced gluteus medius strength. (1)

Since this muscle is responsible for hip abduction, if it is weak, it can be harder to engage in movements that involve moving the leg away from the body. This can make everyday actions such as stepping to the side more difficult. It can also make it harder to do lateral exercises.

Gluteus medius strength is also important for athletes playing certain sports. For instance, one study looked at elite female handball players. Those with more strength in this muscle had better vertical jump performance. They also had better dynamic balance. (2)

Factors That Contribute to a Weak Gluteus Medius

Many things can reduce strength in the gluteus medius muscle. They include:

• Standing with your weight unevenly distributed, causing your standing leg to hold most of your body weight for extended periods

• Sleeping on your side without some type of support to raise the top leg, such as a pillow or folded blanket

• Regularly crossing your legs while sitting, which stretches the gluteus medius and weakens it

• Living a sedentary lifestyle or sitting for long periods, both of which can lead to a condition called “dead butt syndrome”

Dead butt syndrome occurs when the gluteal muscles “forget” how to work due to inactivity. In the medical field, this is known as gluteal amnesia. 

How Do You Know If Your Gluteus Medius Is Weak?

If you have pain in the back, legs, or hip joint, a weak gluteus medius may be to blame. Another sign is if you have pain when doing hip abduction movements, or if you have trouble doing these movements because you don’t have enough strength. 

12 Effective Gluteus Medius Exercises for Building Strength

There are a few exercises that increase muscle activity in the gluteus medius. Here are several that are effective for this purpose, also helping to create a better butt:

1. Banded hip thrust. This exercise involves the same starting position as a regular hip thrust but with a resistance band just above the knees. Then, thrust the hips toward the ceiling. Most of the muscle activation is in the gluteus maximus for this exercise. But it does also activate the gluteus medius.

2. Fire hydrant. This bodyweight exercise is performed on the hands and knees. Lift the left leg up to the side, keeping the knee bent. You’ll feel the hip muscle engage. Lower the leg and repeat the same movement using the right leg.

3. Frog bridge. You do this exercise using the same starting position as a traditional bridge, but with the knees out to the sides. This helps target the gluteus medius muscle. Rest a dumbbell on the hips when raising them to make this exercise harder.

4. Lateral band walk. To do a lateral band walk, place a resistance band just above the ankles. Lower your body weight slightly (as if in a partial squat position) and step to the right side with your right foot. Take another one or two steps to the right, then step to the left with the left foot a few times. Repeat this pattern for as long as desired.

5. Lateral lunge. Instead of walking in a lateral movement, you can also lunge laterally. This exercise also helps build strength in the gluteus medius.

6. Side lying hip abduction. Lie on your ride side and lift your left leg in the air. Keep the knee slightly bent. Do the same movement on the other side to avoid muscle imbalance.

7. Side plank with hip abduction. If you have a good amount of core strength, you can also build the gluteus medius with hip abduction from a side plank position. It’s important to pay attention to form during this exercise.

8. Front plank with hip extension. Instead of doing a side plank, you can also do a front plank and extend a single leg upward. Once you hold that position for several seconds, lift the other leg and hold it for the same amount of time. 

9. Single leg stance. Just standing on one leg can help build strength in the gluteus medius. That makes this a good exercise for beginners. It’s also a good exercise for people who may struggle to get on the floor and do some of the other recommended movements.

10. Single leg wall sit. To do this exercise, lean back against the wall, then lower the body toward the ground as if in a supported squat position. Lift one leg and stay in that position for the desired length of time. Then switch legs and do the same. 

11. Single leg squat. You can also get rid of the wall and simply do a squat with one leg lifted. This exercise will be easier for someone with a good amount of quad strength. But if they can do it, it will also help build their gluteus medius.

12. Single leg deadlift. While this is the last of the gluteus medius exercises, it is also very effective for working this muscle. Use the same starting position as a regular deadlift but lift one foot slightly off the ground. When bending forward, extend that lifted leg up and behind you.

Don’t Forget the Other Gluteal Muscles

Remember that the gluteus medius is only one gluteal muscle. It’s also important to work the gluteus maximus and gluteus minimus. Together, this helps build total glute strength.

You may focus on one glute muscle one day and another the next. Or you could exercise all the muscles on the same day, then take a few days off before hitting them all again. How you set up the training is up to you. Just give adequate recovery time between each session.

If you are a personal trainer, you can learn more ways to help clients build strong glutes by earning your Glute Specialist certification. This course teaches the exercises that work best for glute strength. You also learn how to market yourself as an expert glute trainer.

References

1. Sadler, S., Cassidy, S., Peterson, B., Spink, M., & Chuter, V. (2019). Gluteus medius muscle function in people with and without low back pain: A systematic review. BMC Musculoskeletal Disorders, 20(1). https://doi.org/10.1186/s12891-019-2833-4 

2. Haksever, B., Micoogullari, M., Soylu, C., & Baltaci, Y. G. (2022). Does gluteus medius muscle strength affect balance and jumping performance in elite female handball players? Science & Sports, 37(2). https://doi.org/10.1016/j.scispo.2021.06.002