Movement
•Centr Team
The 5 best gluteus medius exercises for strength and stability
We all want a strong lower body that can handle anything – a quick morning workout, a weekend trail run or just moving pain-free when walking the dog. But if you’ve been dealing with nagging hip tightness, knee discomfort or balance issues, there’s a good chance your gluteus medius isn’t pulling its weight.
The gluteus medius is often outshined by its larger sibling – the gluteus maximus – but plays a huge role in hip stability, balance and movement control. And when it’s weak, other muscles have to pick up the slack, leading to compensation, muscular imbalances and potential injuries.
Time to give your gluteus medius the attention it deserves. Let’s get into the best gluteus medius exercises so you can move better every day.
What is the gluteus medius?
The gluteus medius muscle sits on the outer side of your pelvis, between the larger gluteus maximus and the smaller gluteus minimus. It’s easy to find – place your hand just below the bony top of your hip and lift one leg sideways. Feel that contraction? That’s your glute medius hard at work.
This muscle is the unsung hero of lower-body movement. It keeps your pelvis steady when you walk, run or balance on one leg, making every step smoother and more controlled. It’s also responsible for hip abduction (moving your leg away from your body) and plays a key role in hip rotation. Whether you’re sprinting, changing direction or holding a deep squat, your gluteus medius is working behind the scenes to keep you stable, aligned and powerful.
Wondering if your gluteus medius needs some extra love? Here are some signs you should look out for:
Feeling wobbly or difficulty balancing in single-leg movements
Knee(s) caving in during squats or lunges
Hip or lower back discomfort after workouts
Level up your gluteus medius workouts with resistance bands – get them as part of the Centr Workout Kit. Not available in all territories – visit shop.centr.com for local stockists.
5 benefits of strengthening your gluteus medius
A solid gluteus medius workout is the key to better movement, stronger lifts and fewer injuries. Here’s why putting in the extra effort will deliver serious results.
1. Improved balance and stability
Want to feel rock-solid in every lower-body movement? A stronger gluteus medius keeps you steady and controlled, no matter what activity you’ve got planned.
2. Less knee and lower back pain
When the gluteus medius isn’t pulling its weight, your knees and lower back take the hit to compensate. Strengthening it takes pressure off these areas, reducing aches and pains.
3. Better athletic performance
Whether you’re squatting, deadlifting or sprinting, a stronger gluteus medius boosts your performance and overall lower-body strength.
4. Reduced injury risk
A strong gluteus medius can reduce the risk of ankle, knee or hip injuries, helping you move better all day.
5. Better posture and movement control
A strong gluteus medius provides support to your hips, pelvis and lower back, improving your posture and keeping you moving smoothly and pain-free.
5 gluteus medius exercises for stronger hips
Build stronger hips and overall lower-body strength with these gluteus medius exercises.
1. Banded side-lying leg raises
You’ll get the best results from this classic move with a fabric band, but it’s optional if you don’t have one handy or need to dial down the difficulty.
How to do it (left side):
Lie on your right hip with your legs straight and your hips stacked.
Wear the band around your thighs, bending your right knee and moving your right thigh in front of you to create tension.
With control, lift your left leg upwards as high as you can comfortably raise it.
Pause at the top of the movement, slowly reverse the motion and repeat, then switch legs.
2. Banded crab walk
This move strengthens your hip stabilizers and gluteus medius – get your fabric band out and get ready to feel the burn. Again, the best results are achieved with the extra tension provided by a fabric band, but feel free to go without if you need to.
How to do it:
Stand with your feet hip-width apart and place the resistance band above your knees.
Keep your back straight, lean forward slightly with a small bend in your knees.
With your hands in front of you for balance, slowly side-step left with control, one leg at a time. You should be feeling constant tension in the fabric band.
After taking 3-5 steps, step towards the other direction and repeat.
3. Single-leg glute bridge
Single-leg glute bridges fire up your gluteus medius way more than the standard version. Turn up the difficulty by resting a dumbbell on your hips.
How to do it (left side):
Lie on a mat with your knees bent and feet flat on the floor, hip-width apart. Your arms should be by your side, palms facing downwards.
Extend your right leg, knee bent, toward the ceiling above your left hip.
Shifting your weight into your left foot, press downwards and lift your hips off the ground.
Lift until your body forms a straight line between your left knee, hips and shoulders.
Pause briefly, then slowly lower your hips to the floor.
Repeat, then switch sides.
4. Kneeling fire hydrant
Apart from your gluteus medius, you’ll also be challenging your core and shoulders to stabilize your body with this move.
How to do it (left side):
Start on all fours with your palms flat on the ground. Keep your spine and neck neutral.
With your core engaged and right knee bent, lift your left leg out to the side from the hip.
Lift until your left knee is at hip height, then pause briefly.
Reverse the movement with control and return to the starting position.
Repeat, then switch sides.
5. Cable standing hip abduction
The constant tension from a cable machine will strengthen your gluteus medius in no time. Aim for smooth, controlled movements – especially during the lowering phase.
How to do it (left side):
Set the cable machine arm to its lowest setting, and choose the ankle strap as the attachment.
Fasten the attachment to your left ankle. Space yourself out from the cable machine to create tension between your ankle and the arm.
Get into the starting position by holding the arm of the cable machine (or a stable surface) for balance, shifting your weight to your right leg.
With control, lift your left leg out to the side, stopping at a 45 degree angle.
Pause briefly at the peak of the movement, then slowly return to the starting position.
Repeat, then swap legs when ready.
Don’t forget your hamstrings too – build serious lower-body strength with these exercises.
How to get the most out of your gluteus medius workouts
1. Keep proper form front of mind
It’s essential to keep proper form in any workout – and your gluteus medius exercises are no different. Avoid rushing through your reps and focus on the mind-muscle connection to really dial in your form.
Some of these moves also require careful balancing on one foot or knee – ensure your core is engaged to help you create a base for more stable movements.
2. Increase the difficulty when needed
Finding the reps too easy? Time to turn up the difficulty:
Add a dumbbell (or increase the weight) to your exercises.
Choose a fabric band with more tension.
Add more reps and sets to your workout.
Cut down on rest time between sets.
3. Maximize your results with supersets
Short on time? Supersets are your secret weapon – cranking up intensity, cutting down workout time and delivering serious results all in one go.
Common mistakes in gluteus medius workouts
Don’t stall your progress – or even worse, set yourself up for injury. Here are some common problems to look out for and how to solve them.
1. Having other muscle groups compensate
If you find your hips rolling back, your lower back arching or your knees caving in, you’re not effectively activating your gluteus medius.
The fix: Check your posture before every rep, keep your core engaged and keep every rep controlled.
2. Using momentum to cheat your reps
If you’re swinging your legs or using momentum to finish a rep, your gluteus medius isn’t getting the love it deserves.
The fix: Slow down, control every movement and hold the contraction at the top. If you need to dial down the difficulty, lower the weight or use a fabric band with less tension.
3. Skipping mobility work
A proper warm-up and cooldown work great to release tight hips – gluteus medius included.
The fix: Take a few minutes to properly warm up and cool down before and after your workout. Yoga is great for both – especially moves like the reclined figure four and the pigeon pose.
FAQs on gluteus medius exercises
Have more questions on how to train your gluteus medius? We’ve got you covered.
1. How often should I train my gluteus medius?
For best results, train your glute med 2-3 times a week with focused exercises. But remember – since it’s a stabilizer muscle, it also works behind the scenes in movements like squats and lunges. The key is to challenge yourself without overdoing it. Listen to your body, build strength gradually and avoid pushing into fatigue that could lead to injuries.
2. Do I need equipment to train my gluteus medius?
Bodyweight exercises like side-lying leg raises and fire hydrants are fine, but if you’re really looking to strengthen your gluteus medius, we recommend adding fabric bands or dumbbells for extra resistance.
3. Can strengthening my gluteus medius help with knee pain?
Absolutely. A weak gluteus medius throws off knee alignment, forcing your joints to work overtime and leading to discomfort or even injury. Strengthening this muscle creates a stable foundation, reducing stress on the knee and improving overall movement efficiency. If you want stronger, pain-free knees, focusing on your gluteus medius is a must.
4. How do I know if my gluteus medius is weak?
If standing on one leg feels wobbly, your knees collapse inward during squats or lunges or you’re dealing with persistent hip or knee pain, your gluteus medius might be slacking. Weakness in this muscle throws off your stability, forces other muscles to compensate and increases injury risk – time to strengthen it with some targeted training!
5. Can gluteus medius exercises improve my squat or deadlift?
Absolutely. A strong gluteus medius is a game-changer for hip stability – giving you more power, control and efficiency in squats and deadlifts. When it’s fired up and engaged, you’ll move better, lift stronger and keep your lower body injury-free. It might not be the biggest muscle, but it’s one of the most important!
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