This weblog submit comprises 15 alternative ways to carry out Gluteus Medius workouts.

The Gluteus Medius is a muscle that’s positioned on the facet of the hip and has the vital function of stabilizing the pelvis, hip and decrease limb.

A weak Gluteus Medius could also be concerned with points equivalent to:

Workouts for Gluteus Medius

Factors to think about:

  • Just remember to can FEEL the contraction of the Gluteus Medius.
  • You do not want to do ALL of the Gluteus Medius workouts. Give attention to the one the place you may have interaction the gluteus medius essentially the most.

1. Standing Hip Abduction

Directions:

  • Get up proper.
  • Maintain onto a stationary object for steadiness. (If required)
  • Carry your leg in the direction of the facet as excessive as you may go.
  • Make it possible for your backbone and pelvis do NOT transfer as you carry the leg.
  • Goal to really feel a muscular contraction on the facet of your hip.
  • Maintain for 5 seconds.
  • Repeat 20 instances.

2. Standing Hip Abduction (with resistance)

glute medius strengthening with resistance band

Directions:

  • Get up proper.
  • Maintain onto a stationary object for steadiness. (If required)
  • Tie a resistance band between each of your ft. (see above)
  • Carry your leg in the direction of the facet.
  • Make it possible for your backbone and pelvis do NOT transfer as you carry the leg.
  • Goal to really feel a muscular contraction on the facet of your hip.
  • Maintain for 5 seconds.
  • Repeat 20 instances.

3. Sitting Hip Abduction

sitting gluteus medius exercise

Directions:

  • Sit upright on a chair together with your knees bent to 90 levels.
  • Loop a resistance band round each of your knees. (see above)
  • Maintain your ft shoulder-width aside.
  • Push your knees outwards.
  • Goal to really feel a muscular contraction on the facet of your hip.
  • Maintain for 30 seconds.
  • Repeat 3 instances.

4. Bridge (with resistance band)

bridge with resistance band for gluteus medius

Directions:

  • Lie down on the ground with knees bent.
  • Tie a resistance band between your knees.
  • Maintain your ft and knees shoulder-width aside.
  • Push your knees outwards. Keep this place all through the train.
  • Goal to really feel a muscular contraction on the facet of your hip.
  • Push your hips upwards.
  • Maintain for 5 seconds.
  • Repeat 20 instances.

5. Clam shells

clam shell gluteus medius

Directions:

  • Lie in your facet together with your hips and knees barely bent.
  • While conserving your ankles collectively, carry your higher knee up as excessive as doable.
  • Just remember to don’t transfer your pelvis.
    • Block the hip together with your hand if required.
    • Solely the leg must be transferring!
  • Goal to really feel a muscular contraction on the facet of your hip.
  • Maintain for 3-5 seconds at finish vary.
  • Repeat 20 instances.
  • Development: Wrap a resistance band across the knees.

6. Facet lie leg carry

side lie gluteus medius exercise

Directions:

  • Lie in your facet together with your backside leg bent.
  • Maintain the higher leg straight.
  • Elongate your higher leg away from you.
  • Carry your higher leg as excessive as doable with out transferring your backbone/pelvis.
  • Goal to really feel a muscular contraction on the facet of your hip.
  • Maintain for 5 seconds.
  • Repeat 20 instances.

7. Fireplace Hydrant

fire hydrant exercise

Directions:

  • Assume the crawling place.
  • Carry your knee in the direction of the facet.
  • Don’t permit the backbone or pelvis to maneuver.
  • Goal to really feel a muscular contraction on the facet of your hip.
  • Maintain for 5 seconds.
  • Repeat 20 instances.

8. Banded reverse lunge

lunge with resistance band

Directions:

  • Tie a resistance band round your knee.
  • Be certain the band is pulling in the direction of within the within the knee.
  • Assume the lunge place.
  • Carry out reverse lunges with out letting the knee collapse inwards.
  • Repeat 20 instances.

8. Hip drop/carry

hip hitch

Directions:

  • Stand sideways on a step.
  • Maintain the leg on the step utterly straight.
  • Slowly decrease your hanging leg in the direction of the ground with out letting the stance leg bend.
  • Hitch the hip upwards.
  • Goal to really feel a muscular contraction on the facet of your hip of the leg on the step.
  • Maintain for 5 seconds.
  • Repeat 10 instances.

9. Cross over lunge

cross over lunge for gluteus medius

Directions:

  • Assume the standing place.
  • Convey your foot behind and as far to the facet of the opposite foot. (See above)
  • Carry out a sluggish lunge.
  • Goal to really feel a muscular contraction on the facet of the hip on the entrance.
  • Repeat 20 instances.
  • Development:
    • Do a deeper lunge
    • Attain your foot additional to the facet
    • Maintain onto a weight

10. Crab stroll

crab walk gluteus medius

Directions:

  • Arrange a resistance band as proven above.
  • Pull the band with each of your arms to extend stress.
  • Proceed to take small facet steps with every leg over a 1 meter distance.
  • Maintain your pelvis stage by the train.
  • Goal to really feel a muscular contraction on the facet of each hips.
  • Proceed for 1 minute.

11. wall push

gluteus medius exercises using wall

Directions:

  • Carry your knee as much as hip top and place the facet of that leg in opposition to a wall. (see place above)
  • Bend your planted leg to ~10 levels.
  • Push the lifted leg into the wall.
  • Goal to really feel a muscular contraction on the facet of each hips.
  • Maintain this place for 5-10 seconds.
  • Repeat 10 instances.

12. Facet plank

side plank for gluteus medius strengthening

Directions:

  • Lie in your facet together with your knees bent.
  • Place your forearm onto the ground.
  • Maintain your higher leg lifted off the decrease leg.
  • Push your knee into the bottom and carry your pelvis upwards.
  • Goal to really feel a muscular contraction on the facet of each hips.
  • Maintain for 5 seconds.
  • Repeat 10 instances.

13. Single leg steadiness

single leg balance

Directions:

  • Stand on one leg.
  • Be certain to maintain your pelvis stage all through this train.
  • Be certain to maintain your foot and knees dealing with forwards.
  • Maintain your torso upright.
  • Keep your steadiness!
  • Problem your steadiness:
    • Alternate lifting your arms or,
    • Look behind your left and proper shoulder.
  • Proceed for 1 minute.

14. Single leg squat

Directions:

  • Stand on one leg.
  • Place your arms on either side of your hips.
  • Keep stage pelvis all through this train.
  • Carry out a single leg squat.
  • Be certain to maintain your foot and knees dealing with forwards.
  • Goal to really feel a muscular contraction on the facet of the hip of the stance leg.
  • Repeat 10 instances.

15. Single leg Hinge

single hinge pelvis control

Directions:

  • Stand on one leg.
  • Maintain your pelvis leveled all through this train.
  • Hinge forwards.
  • Be certain to maintain your foot and knees dealing with forwards.
  • Goal to really feel a muscular contraction on the facet of the hip of the stance leg.
  • Repeat 10 instances.

What to do subsequent

1. Any questions?… (Go away me a remark down beneath.)

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3. Begin doing the Gluteus Medius workouts!