Why the Gluteus Medius Deserves More Attention (and How to Train It for Maximum Gains)
When it comes to glute training, most people zero in on the gluteus maximus—the big, round muscle that shapes your backside. But if you’re skipping over the gluteus medius, you’re missing a critical piece of the puzzle.
The gluteus medius is a small, fan-shaped muscle located on the side of your hip. Despite its size, it plays a huge role in hip stability, pelvic alignment, balance, and injury prevention. Neglecting this muscle can lead to muscle imbalances, poor posture, and even chronic pain in the knees, hips, or lower back.
What Does the Gluteus Medius Do?
Stabilizes the pelvis during walking, running, and single-leg movements
Assists in hip abduction (moving your leg away from your body)
Prevents knee valgus, a common cause of knee pain and injury
Supports lateral movement, key for sports, agility, and balance training
Signs Your Gluteus Medius Is Weak
One hip drops when you walk or run
Knee caves in during squats or lunges
Frequent hip, knee, or lower back pain
Lack of balance or stability on one leg
Best Exercises to Target the Gluteus Medius
To get the most out of your glute training, you need to activate and isolate the gluteus medius properly. Here are the top exercises to build strength and size in this underrated muscle:
1. Side-Lying Hip Abductions
Classic and effective. Lie on your side, raise your top leg toward the ceiling while keeping your hips stacked. Hold at the top for maximum contraction.
Pro Tip: Add a resistance band above your knees to increase tension.
2. Banded Lateral Walks
Place a resistance band around your thighs or ankles and step side-to-side with control. This fires up the glute medius like no other.
Pro Tip: Slightly bend your knees and stay low to keep the tension constant.
3. Single-Leg Glute Bridges
Elevate one foot or keep one leg extended while driving your hips up with the other. This challenges glute medius stability and strength.
Pro Tip: Focus on keeping your hips level—don’t let one side dip!
4. Curtsy Lunges
Step one leg diagonally behind the other into a curtsy position. This targets the glute medius and adds a dynamic stretch.
Pro Tip: Keep your chest upright and knees aligned with your toes.
5. Cable Hip Abduction
Use a low cable pulley with an ankle strap. Stand tall and lift your leg out to the side.
Pro Tip: Control the movement both up and down—no swinging.
How to Maximize Gluteus Medius Gains
Train it 2-3 times a week, especially if it’s lagging
Use progressive overload with resistance bands, ankle weights, or cables
Activate before compound lifts like squats or deadlifts to engage properly
Stretch and mobilize your hips to prevent tightness and improve range of motion
Focus on form—slow, controlled reps build more muscle than momentum-based movements
