In this blog, I’m going to discuss what the best exercise is for glute medius and the reason for adding this into your exercise program. This blog is for education purposes only.

The Best Exercise for Strengthening Your Gluteus Medius

When it comes to sculpting strong, stable hips and a balanced lower body, most people focus on big moves like squats and deadlifts, which are fantastic and rightly so!

But there’s one muscle that often gets overlooked – the gluteus medius.

This small but mighty muscle plays a huge role in hip stability and athletic performance. Strengthening it can improve a whole load of things and enhance overall movement efficiency.

What Is the Gluteus Medius and Why Is It Important?

The gluteus medius sits on the outer surface of your pelvis, just beneath the larger gluteus maximus. Its main functions include:

Hip abduction – moving your leg away from your body

Pelvic stabilisation – keeping your hips level during walking or running

Internal and external rotation of the hip

The number one exercise: Side Plank

How to do it:
Start by placing your forearm flat on the floor ensuring that your elbow is under your shoulder. Place your legs out straight and lift your hips up, keeping your body in a straight line. Hold this position before lowering.

Progression (harder):

Lift your top leg up whilst in the side plank position

Regression (easier): 

Shorten the lever by completing on your knees rather than your feet

Final Thoughts

Strong, stable hips start with a powerful gluteus medius. Whether you are an athlete, a lifter, or just someone who wants to move more efficiently, this exercises will help significantly!