BEST Exercises and Progressions for Training the Gluteus Medius (Science | Research Based)

Here are some of the best ways to train the gluteus medius based on anatomy, biomechanics, and research.

Intro (0:00)
Anatomy & Function (0:21)
The gluteus medius is a fan-shaped muscle that attaches from the lateral aspect of the pelvis to the greater trochanter of the femur and is comprised of 3 distinct parts - anterior, middle, and posterior. The gluteus medius, along with the tensor fascia latae and gluteus minimus, is innervated by the superior gluteal nerve (L4-S1).

All three aspects of this muscle act to abduct the hip, and of the primary hip abductors, the glute med accounts for about 60% of the total cross sectional area. Additionally, the anterior portion serves as a secondary hip flexor and internal rotator, whereas the posterior portion acts as a hip extensor and external rotator. With the hip flexed to 90 degrees, all compartments contribute to hip internal rotation.

The glute med is also well-known for its role in frontal plane stability during gait and single limb stance. Let’s reference a seesaw or teeter totter. Imagine the femoral head as the fulcrum and bodyweight sitting on one side of that seesaw tipping the pelvis downward. On the other side, the hip abductors are pulling down on the pelvis to counteract the forces due to bodyweight to help maintain that frontal plane stability.

Best Non-Weight Bearing Exercises (1:57)
Best Weight Bearing Exercises (3:17)
Why Try to Isolate the Gluteus Medius? (6:09)
Summary & Practical Recommendations (7:32)
If you train legs at least twice per week, which is ideal, you can incorporate one unilateral hinge or squat/lunge exercise per session

For example, Day 1 could be back squats and single leg deadlifts while Day 2 could be conventional deadlifts and reverse lunges. Now, you’re going to have to take the rest of your programming into consideration, but 3-5 sets of 8-12 reps is a good starting point.

For the hip abduction specific exercises, you could do them 1-3 times per week for 3-4 sets of 10-20 repetitions or 30-60 second holds. Isometrics can be a great choice because the hip abductors produce the most torque near that neutral hip position which coincidentally is where they most often function.

Limitations (8:26)
Podcast discussing limitations: https://open.spotify.com/episode/1PCXr0Y3ZR62VPR3Uorq4P?si=LFZ4IyGhQbqRc1tn_PRioQ

Blog: e3rehab.com/blog/gluteusmedius

Research:
https://pubmed.ncbi.nlm.nih.gov/2621137/
https://pubmed.ncbi.nlm.nih.gov/3654693/
https://pubmed.ncbi.nlm.nih.gov/3952148/
https://pubmed.ncbi.nlm.nih.gov/20118525/
https://pubmed.ncbi.nlm.nih.gov/10327003/
https://pubmed.ncbi.nlm.nih.gov/22488226/
https://pubmed.ncbi.nlm.nih.gov/23921296/
https://pubmed.ncbi.nlm.nih.gov/24560168/
http://www.jkspm.org/journal/view.html?doi=10.13066%2Fkspm.2017.12.3.59
https://pubmed.ncbi.nlm.nih.gov/22007858/
https://pubmed.ncbi.nlm.nih.gov/22034614/
http://europepmc.org/article/PMC/4951090
https://pubmed.ncbi.nlm.nih.gov/22464817/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6333220/
https://pubmed.ncbi.nlm.nih.gov/25968228/
https://pubmed.ncbi.nlm.nih.gov/26418561/
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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