Power of the side glute: Gluteus medius exercises

When discussing the largest muscle in the body, the gluteus maximus the main part of your butt) often gets all the glory. However, the often-overlooked gluteus medius is arguably the most critical muscle for hip stability, knee health, and overall functional movement.

The glutes medius plays a major role in hip abduction or movement of the leg away from your body’s midline, keeping your pelvis level when you stand, walk, or run on one leg. Without a strong gluteus medius, your hip will drop, and the pelvis will sag on the non-supported side, often leading to pain and injury down the chain.

Understanding your glute muscles

Your body is made up of three glute muscles:

• Gluteus maximus: The largest and most powerful muscle, responsible for hip extension (driving the hips forward)
• Gluteus medius: A smaller, fan-shaped muscle loaded on the upper, outer surface of the hip. It is the primary hip stabilizer.
• Gluteus minimus: The smallest and deepest muscle, working alongside the medius to assist with abduction and pelvic support during gait.

Key function of the gluteus medius

The gluteus medius stretches from the upper pelvis to the top of your femur (thigh bone). It’s primary functions are:

• Pelvic stability: Preventing the pelvis from tilting when weight is shifted to one leg (crucial of walking).
• Hip abduction: Bringing the leg out to the side.
• Hip rotation: Assisting with both external and internal rotation of the hip.

Benefits of strengthening the glutes

Eliminates lower back pain

When the glutes are weak, surrounding muscles, including the lower back, compensate for the lack of stability. Glute exercises help you build strength in your buttocks and hips to support the lower back and alleviate back pain.

Improves posture and gait

Your glutes belong to a category of muscles known as stabilizers. Working the gluteus medius ensures a balanced pelvis, which translates to a more upright posture and a more efficient, stable walking pattern (gait).

Reduces risk of knee and ankle injury

A common sign of a weak gluteus medius is the front knee caving inward during squats and lunges. By strengthening the medius, you prevent this internal rotation, protecting the knee joint and improving the alignment of the ankle and foot.

Counteract sedentary lifestyle effects

Due to our sedentary lifestyles, the glutes often become “under-active.” If your exercise routing lacks frontal plane movements (side to side), this contributes to weakness. Dedicated glute medius exercises awaken these dormant muscles.

Gluteus medius exercises

These glute medius exercises focus on hip abduction and stabilization, progressing from non-weight-bearing to standing, functional movements.

Clam Shell

1. Begin by lying on one side with the hips flexed to approximately 45 degrees. 
2. The knees are flexed and the feet kept together. 
3. Start the exercise by rotating the top hip to bring the knees apart. 
4. Hold this position for 2 seconds and then return to the start position slowly. 
5. Be sure to remain completely on the side with one hip stacked on top of the other. 

Tip: Be sure to keep your core pulled in as you engage your glutes to lift your knee, and don’t let your body roll backward as you try to lift your knee.

Single-leg squat or pistol squat

1. Stand with your feet shoulder width apart.
2. Lift your right leg forward and hold it out straight and slightly in front of your torso.
3. Extend your arms straight in front of you for balance.
4. Perform a squat by bending at your left knee while keeping your torso upright.
5. Lower down until you touch the box. 
6. Squeeze your glutes as you push into the left foot to stand back up. 

Tip: Hold the handles of a TRX suspension system to help you with your balance.

Lateral step up

1. Stand with your left leg on a step or bench.
2. Lower your right foot so that your right hip drops and pushes out to the side.
3. Drive up by pushing through your left hip until your right foot is above the step.

Banded walks

1. With a band around your ankles, stand with legs hip-width apart.
2. Bend your knees a little and step one foot to the side.
3. Follow with the other foot so your legs are again hip-width apart.

Curtsy lunge

1. Stand with your feet shoulder-width apart.
2. Keeping your weight on your right leg, extend your left foot behind and around your right leg in a diagonal motion until you end in a lunge.
3. Once you’ve reached 90 degrees in both legs, press through your right heel to bring yourself back to starting position.

Tip: Concentrate on feeling the work in your right glute (and not your quadriceps) with this move. Give your glute a little squeeze at the bottom and all the way back to the top.

Weighted glute bridges or hip thrusts

1. Begin by lying flat on your back with your shoulders on a bench with a neutral spine position. 
2. Pull your feet in towards your glutes so your knees bend and place a barbell across your hips with a barbell pad or a dumbbell. 
3. Use both hands to secure the weight.
4. Press into the heels of both feet and lift your hips off the ground.
5. Once you’ve pressed your hips up as far as you can by squeezing your glutes, release that squeeze and slowly bring your body back down to the starting position.

Single-leg bridge

1. Lay on your back with your palms face-down by your sides.
2. Extend one leg, squeeze your glutes and push into your other leg.
3. While keeping your upper back in contact with the floor, lift your hips until your extended leg forms a straight line with your back.
4. Lower back to the starting position and repeat.

Single-leg deadlifts

1. Stand with your feet shoulder-width apart
2. With a dumbbell or kettlebell in each hand, slowly tilt forward at the hips raising one leg behind you.
3. Keep your core tight as you extend your leg forming a straight line from your head through your extended leg.
4. Slowly return leg back to starting position.

Note: You can do this without any weights. Holding weights in my hands helps counterbalance standing on one leg.

Side plank hip abductions

1. Lay on your side with your elbow on the ground and only your bottom leg on the ground.
2. Lift your body up into a side plank by coming up on your elbow and the side of your foot.
3. Raise your top leg as far as you can and come down slowly.
4. Be sure to maintain a straight torso.