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Gluteus Medius Exercises
November 9, 2020
The gluteus medius. Of the 3 glute muscles, this is the intermediate sized one that lives on the side of our hip. It’s role to help stabilize our pelvis during dynamic activity such as running or jumping. It also can help us to control the position of the rest of our leg – including the knee and ankle.
Our next round of videos will highlight the best exercises for strengthening this muscle group according to a study from the International Journal of Sports Physical Therapy.
If you are wondering if they are good for your injury rehab, contact us at 847-447-3098 to start your recovery process.
1. Plank
The plank is not only a great core exercise, but also a great glute medius exercise. Try these plank variations to get the glutes STRONG.
Side Plank Leg Lift – Lift your top leg and keep your pelvis quiet. You will feel the lower leg working in no time.
Side Plank Clamshell – This is an easier variation and a great stepping stone to the full side plank leg lift.
Front Plank Leg Lift – Again, try to keep the pelvis still and quiet to get the most out of this exercise.
2. Clamshell
The Clamshell: You know it, you love it, and it works.
Easiest –> Hardest
Least complex –> Most complex
Least glute medius action –> Most glute medius action
There are 4 levels to this clamshell progression. Only a few studied exercises beat Level 4 when it comes to recruitment of the glute med.
Level 1: Feet together, knee up.
Level 2: Knees together, foot up.
Level 3: Knees apart, foot up.
Level 4: Knees apart, hip extended, foot up.
3. Squat Series - Skater, Single Leg, and Reach
Skater Squat: Similar to a lunge, but instead of letting your toes hit the ground first, try to bring your knee down and then the toes. This will challenge your body to go lower into a squat before using the back leg.
Single Leg Butt Tap: Find a low surface and use 1 leg to tap your butt before coming back up. Try not to put too much weight through your surface.
Reach Squat: Reach as far out to the side as you can while still being able to recover and come back to the standing position.
4. Quadruped
The hands and knees position is perfect for firing up the gluteus medius. Put an exercise band around your knees and try the following exercises:
Hip Extension: Lift your leg straight behind to get the tush working.
Fire Hydrant: Named for obvious reasons. Lift your leg out the side as far as you can.
5. Single Leg Stance Series
Stand on one leg to strengthen your gluteus medius? You betcha.
Not only does the gluteus medius lift our leg out to the side, it also controls where our pelvis is. All of these exercises work the leg that is on the ground.
Hip Hike – Stand on one leg and try to tilt your pelvis up and down. Shirt tucked in not only looks cool, but also helps to visualize this motion.
Hip Circumduction – Use anything around the house to form a circle or half-circle on the ground. Stand next to it and with your moving leg, trace that circle with your big toe. Try to do it without touching the ground.
Hip Rotation – Stand on one leg, keep your pelvis parallel to the ground and turn from your hips each direction. You will know you are turning with your hips if your knee points straight forward and your shoulders and pelvis turn together.
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