13 Best Gluteus Medius Exercises For A Perfect Butt – Fitness Volt (2024)

Improve your performance and aesthetics with these exercises.

13 Best Gluteus Medius Exercises For A Perfect Butt – Fitness Volt (1)

Written byVidur Saini

Last Updated onNovember 30, 2022

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Contrary to what Instagram fitness models would have you believe, your butt is not a single muscle. Squatting every day alone won’t help you get the pear-shaped rear you’ve always wanted. So, step out of the squat rack, and hear us out. What you learn today will help put a dent in your butt – literally.

It would be safe to categorize booty enthusiasts into two categories. First, the‘Physical’ series inspired head-band-wearing group workout junkies. Second, the squat fanatics. While we have nothing against either, both these groups leave gains on the table by sticking to a cult.

Table of Contents Hide

  • Gluteal Anatomy
  • Hello, Gluteus Medius!
  • Gluteus Medius Insertion
  • Functions of Gluteus Medius
    • 1. Hip Abduction
    • 2. Assists in Flexion and Extension
    • 3. Maintains Hip Level
    • 4. Rotations
    • 5. Maintains Frontal Plane Stability
  • Sabotaging Gluteus Medius
  • Top 13 Exercises For Building Solid Gluteus Medius
    • Weighted Exercises:
    • 1. Frog Pump
    • 2. Lateral Step-Up
    • 3. Banded Barbell Hip Thrust
    • 4. Single-Leg Deadlift
    • Bodyweight Exercises:
    • 5. Isometric Single-Leg Wall Lean
    • 6. Banded Clamshell
    • 7. Front Plank With Hip Extension
    • 8. Banded Monster Walk
    • 9. Lateral Band Walk
    • 10. Side-Lying Abduction
    • 11. Side Plank With Abduction
    • 12. Single-Leg Squat
    • 13. Single-Leg Wall Sit
  • Conclusion

Gluteal Anatomy

Glutes consist of three muscles:

  1. Maximus
  2. Medius
  3. Minimus

If you are hearing about these three muscles for the first time:

First – you are not alone.

Second – you’re welcome.

13 Best Gluteus Medius Exercises For A Perfect Butt – Fitness Volt (2)

Gluteus Maximus: When you check out your butt in the mirror, you are staring at the gluteus maximus. It is the largest gluteus muscle and does most of the heavy lifting.

Gluteus Minimus:We did an article on gluteus minimusand everything you should know about it. It is the smallest butt muscle and lies beneath the gluteus maximus, medius, and tensor fasciae latae.

Read Also:

Gluteus Medius:If you want to make the Kardashian’s envy your booty, working on all three gluteus muscles is non-negotiable. Add all exercises mentioned below and in thegluteus minimus articleto your arsenal.

Hello, Gluteus Medius!

The gluteus medius is a broad, thick, and radiating muscle. The giant fan-shaped muscle is located in the posterior hip, extending from the ilium (the largest part of the hip bone) to the proximal femur. It is the muscle you are touching when you run your hands down the sides of your rear.

Gluteus Medius Insertion

Like the shoulder joint, the gluteus medius is divided into three portions:

  1. Muscle fibers of the posterior portion pass forward and downward.
  2. Fibers of the middle portion pass downward.
  3. Fibers of the anterior pass backward and downward.

All these fibers combine to form a flattened tendon that is then inserted into the greater trochanter of the femur (the big knob at the end of the thigh bone).

The overpowering big brother, gluteus maximus, covers two-thirds of the darling gluteus medius. Anterosuperior (forward-upper) fibers of the medius are the only portion that has a life of their own.

Functions of Gluteus Medius

13 Best Gluteus Medius Exercises For A Perfect Butt – Fitness Volt (3)

1. Hip Abduction

The gluteus medius is the primary hip abductor. The anterior fibers help with internal rotation of the thigh, while the posterior help with lateral rotation when the knee is in extension.

2. Assists in Flexion and Extension

Flexion occurs when the thighs are raised until your upper legs are parallel to the floor or when your torso is bent down. Hip flexion causes closure of the hip joint. On the other hand, hip extension is the opening of the hip joint.

3. Maintains Hip Level

If it were not for the gluteus medius, you would walk like a Victoria’s Secret model trying too hard. The medius acts from the femur to stabilize the pelvis and maintains the trunk upright when standing on one leg, running, and walking when one leg is off the ground.

The gluteus medius and minimus prevent the pelvis from sagging downwards on the unsupported side by applying traction on the hip bone.

4. Rotations

The gluteus medius helps with the internal (anterior portion) and external (posterior) rotation of the hip. In internal rotation, the legs are turned inwards. External rotations transpire when your hips are rotated outwards.

5. Maintains Frontal Plane Stability

A strong gluteus medius is crucial for maintaining frontal plane stability of the pelvis. If you feel like a deer caught in the headlights reading about the three planes of motion, we highlyrecommend reading this article.

Sabotaging Gluteus Medius

13 Best Gluteus Medius Exercises For A Perfect Butt – Fitness Volt (4)

Sometimes knowing what not to do can do you better than knowing what you should do. You can save yourself a lot of trouble by avoiding the following gluteus medius-wrecking mistakes:

1. Standing with bodyweight shifted mainly on one limb can cause hip joint adduction and the pelvis to sway sideways. Maintaining this position for an extended period can lengthen the gluteus medius muscles which can, in turn, reduce hip stability and cause lower back pain. Be mindful of your posture at all times before a bad habit starts creating issues.

2. Sitting crossed-legged for long periods can weaken the hip abductor muscles by putting the muscle in an elongated position. If you prefer sitting with your legs crossed, make sure you are switching the top leg often.

3. Sleeping on your sides without a pillow under your top leg can lead to the top leg flexed and adducted over the lower leg. Staying in this position for 2-4 hours on a stretch every night can compound your problems quickly.

Researchhas found that sleeping in nonsymmetrical postures can cause negative structural changes to your spine. Using a pillow between your legs to improve your sleeping posture can help maintain spinal health and overall posture.

Top 13 Exercises For Building Solid Gluteus Medius

Weighted Exercises:

1. Frog Pump

With every gluteus medius exercise, you need to target the outside of your butts. You need to squeeze your butt at the top of the movement to make the most of the exercises.

Steps:

  1. Lay down with your back on an exercise mat.
  2. Fold your knees so that you can put the soles of your feet together.
  3. Place a dumbbell a little above your groin and grab it with both your hands.
  4. Thrust your hips explosively while driving the sides of your feet into the ground.
  5. Contract your glutes at the top of the movement.
  6. Return to the starting position and repeat for reps.
  7. This exercise should feel like a mix of clamshells and hip thrusts.

Tips:The gluteus medius exercises are all about adductions. Using a resistance band around your knees can improve your side glute recruitment as it puts constant tension on the muscles.

2. Lateral Step-Up

13 Best Gluteus Medius Exercises For A Perfect Butt – Fitness Volt (5)

If you don’t feel a sick pump in your side glutes after any of the exercises mentioned in this list, you are doing it wrong. Drop your ego, lighten the weights, and go at it again.

Steps:

  1. Grab a dumbbell in each hand and stand next to an elevated surface with your side body facing it.
  2. Lift the foot closest to the platform and place it on top.
  3. Using the raised leg, with minimal assistance from the other, push through the whole foot to lift yourself to a standing position on the box.
  4. Step back down into the starting position.
  5. Repeat for recommended reps.
  6. Switch sides and repeat.

3. Banded Barbell Hip Thrust

Glutes are the most powerful muscles in your body. They will jump in to assist you whenever you perform an exercise that engages the lower body. Going too heavy on exercises on this list will engage the gluteus maximus and leave the medius in limbo. Focus on performing the exercise with correct form and contracting your side glutes. Weights can come later.

Steps:

  1. Sit with your back placed against a flat bench.
  2. Bend at your knees so that your feet are planted flat on the floor.
  3. Place a band around your knees and a barbell across your hips.
  4. Squeeze the glutes and thrust the bar straight up until your hips are in line with the shoulder and knees.
  5. Slowly return to the starting position and repeat for reps.

Tip:Single-leg bodyweight bridge is a great substitute for barbell hip thrust if you don’t have access to resistance bands, a flat bench, or a barbell.

4. Single-Leg Deadlift

13 Best Gluteus Medius Exercises For A Perfect Butt – Fitness Volt (6)

Single-leg exercises are incredibly effective at building the side butt. They also help build your core strength and stability. You should have at least one single-leg exercise in your glute workout.

Steps:

  1. Grab a dumbbell in each hand with a neutral grip (palms facing each other).
  2. Stand with a shoulder-wide stance, pin back your shoulders and push your chest out.
  3. Slightly bend your left knee and lift it off the floor.
  4. Find a stable starting position.
  5. Slowly push your left leg back and let your torso come forward.
  6. Maintain a tight core throughout the exercise.
  7. Go as low as you can without losing balance.
  8. Return to the starting position and repeat for reps before switching sides.

Bodyweight Exercises:

5. Isometric Single-Leg Wall Lean

You don’t need to use a ton of weight to train your gluteus medius effectively. Hell, you could pump your side butt with blood and lactic acids with bodyweight and isometric exercises alone.

Steps:

  1. Stand next to a wall with your side body facing it.
  2. Lift the leg closest to the wall until your upper leg is parallel to the floor.
  3. Press the foot of the other leg into the floor while driving the elevated leg into the wall.
  4. The gluteus medius of the planted leg will kick in to stabilize the pelvis.

6. Banded Clamshell

Clamshells are one of the most effective exercises for building the gluteus medius.Remember:Your focus should be on contracting the side butt with every rep.

Steps:

  1. Lie on your side with legs stacked, and knees bent at a 45-degree angle.
  2. Place a resistance band around your knees.
  3. Rest your head on your lower arm, and place your top arm on your waist.
  4. Brace your core as it will help stabilize your spine and pelvis.
  5. While keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis.
  6. Pause and contract your glutes at the top of the movement.
  7. Return to the starting position and repeat before switching sides.

7. Front Plank With Hip Extension

Steps:

  1. Get into a planking position.
  2. Lift one leg off the floor while maintaining a slight bend in the knee.
  3. Try to pull your elevated leg past parallel without extending at the hips.
  4. Hold and contract at the top.
  5. Return to the starting position with a controlled motion and repeat for reps.

8. Banded Monster Walk

Steps:

  1. Place a resistance band around the knees or shins.
  2. Assume a quarter-squat position.
  3. While maintaining the squat, step forward diagonally as if walking.
  4. Walk back to the starting position.

9. Lateral Band Walk

Steps:

  1. Place a resistance band around your knees or shins.
  2. Assume a quarter-squat stance.
  3. Maintain the squat position while stepping laterally.
  4. Take wide enough steps so that there is constant tension on the band.

10. Side-Lying Abduction

Steps:

  1. On an exercise mat, lie down on your side.
  2. Your body should be in a straight line throughout the exercise.
  3. Place one leg on top of the other.
  4. Rest your head on your lower arm, and place your top arm on your waist.
  5. Lift your top leg as high as you can.
  6. Squeeze your glutes at the top of the movement before returning to the starting position.
  7. Repeat for the recommended reps.

11. Side Plank With Abduction

Steps:

  1. Lay down on an exercise mat with your right elbow and leg on the ground.
  2. Lift your body into a side plank position. Your body should be in a straight line at the start of the exercise.
  3. Your right elbow should be under your right shoulder, and the lower arm should be perpendicular to your torso.
  4. Raise your top leg as far as you can and contract your side butt at the top.
  5. Return to the starting position and repeat for reps.

Tip:You could use a resistance band in the side-lying abduction and side plank with abduction to add constant tension to your glutes.

12. Single-Leg Squat

13 Best Gluteus Medius Exercises For A Perfect Butt – Fitness Volt (7)

The last two exercises are arguably the most challenging exercises on the list. But don’t worry, we won’t ask you to perform a single-leg “ass to the grass” squat. You can use a flat bench or an elevated platform to limit your range your motion until you build strength in your legs.

Steps:

  1. Stand with your back towards an elevated platform.
  2. Lift your right leg forward and hold it out straight and slightly in front of your torso.
  3. Extend your arms straight in front of you for balance.
  4. Perform a squat by bending at your left knee while keeping your torso upright.
  5. Lower down until you touch the box.
  6. Squeeze your glutes as you push into the left foot to stand back up.

13. Single-Leg Wall Sit

Steps:

  1. Stand with your back against a wall.
  2. Lift your right leg forward and hold it out straight and slightly in front of your torso.
  3. Slide your back down the wall until your upper legs are parallel to the floor.
  4. Squeeze your glutes and return to the starting position.
  5. Your planted lower leg should be parallel to the wall at all times.
  6. The knee of your planted leg should not extend beyond your toes at any point throughout the exercise.

Conclusion

For the overall development of your glutes, you need to think beyond squats. Design your glute workouts around the three gluteal muscles.

People train their anterior, medial, and posterior deltoids, and even the inner, medial and outer quad sweep, but they don’t follow the same approach for the glutes.

Remember:The goal with these exercises is to contract the side glutes with every rep. If you feel a pump in the gluteus maximus, you should lower the weights and increase the TuT (time under tension) for a muscle ripping pump in the gluteus medius.

This article was written by Vidur Saini, who is dedicated to providing accurate and trustworthy information to our readers. Vidur is always happy to answer any questions you may have.

If you have any questions or need further clarification about this article, please leave a comment below, and Vidur will get back to you as soon as possible.

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Categories:Exercise Guides Legs and Glutes Training Training Exercises

13 Best Gluteus Medius Exercises For A Perfect Butt – Fitness Volt (2024)

FAQs

What is the number one exercise for the glutes? ›

1. Barbell Hip Thrusts. Why this is one of the best exercises for your glutes: Hip thrusts aggressively target the gluteus maximus (upper glute muscles) and gluteus medius (lower glute muscle) and recruit the hamstrings as secondary movers, making this one of the most effective exercises for your backside.

How long does it take to strengthen glute medius? ›

Compression or injury to the nerve will cause weakness of the gluteus medius muscle. Most commonly however, the muscles is weak due to movement dysfunction and if you follow the exercises below you will notice an improvement in your strength over 4-6 weeks.

How to lose fat on gluteus medius? ›

Some of these can include:
  1. Running. Running is an excellent exercise for full-body weight loss. ...
  2. High-intensity interval training. High-intensity interval training (HIIT) is also a popular option for helping with weight loss. ...
  3. Step-climbing. ...
  4. Squats. ...
  5. Lunges. ...
  6. One-leg deadlift. ...
  7. Side-lying hip abduction. ...
  8. Lateral band walk.

What builds glutes the fastest? ›

Back Squat

No surprise here: If you want to grow your glutes, back squats should be a staple part of any glute workout. They're a great compound movement that will not only aid glute growth but help to develop and strengthen your entire body by engaging your hammies, core, and quads.

How do you activate all 3 glutes? ›

Some of the best exercises for glute activation include the following:
  1. Full Extension Step-Up.
  2. Resistance Band Kickbacks.
  3. Wall Single-Leg Glute Bridges.
  4. Hip Drop and Lift.
  5. Toe Stab Hip Raises.
  6. Toe Up Hip Raises.
  7. Toe Down Hip Swings.
  8. Toe Up Hip Swings.
Jun 29, 2023

What exercise has the highest glute medius activation? ›

These researchers actually found that the side plank with hip abduction was the best exercise for recruiting the glute med, reaching a level of 103% MVIC in the leg that is on the ground.

What are the symptoms of a weak gluteus medius? ›

Watch out for the following symptoms to determine if you have weakness in your gluteus medius:
  • Chronic muscle pain in the joints and groin area.
  • Internal rotation of the knees.
  • Abnormal movement pattern due to weak abductor muscles.
  • Muscle tightness as the body compensates for the lack of hip stability and control.

How do you unlock the glute medius? ›

Here's how to do it:
  1. Sit on the ground cross-legged, with your left foot tucked into your right thigh. ...
  2. With your arms outstretched, gently lean your torso forward over your crossed legs.
  3. Hold the stretch for 30 seconds.
  4. Repeat the stretch with your right foot tucked into your left thigh.
Aug 26, 2019

Does walking help gluteus medius? ›

Yes, you can strengthen your glutes through walking, with some strategic tweaks to your daily stroll. Like with any new fitness routine, patience and consistency is key.

What aggravates gluteus medius? ›

The symptoms of a gluteus medius tear involve pain and tenderness over the lateral aspect of the hip which may be aggravated with activities such as running, climbing stairs, prolonged sitting or walking, and lying on the affected side of the hip.

Can you train glute medius everyday? ›

How often should you do glute activation exercises? When you're sitting a lot in your daily life, it's best to do these exercises every day. If that's not feasible, aim to do them at least two to three times each week.

Does walking reduce glute fat? ›

2 miles of rapid walking along with a reduced fat diet will help burn fat and build lean muscle overall. Vigorous walking is a great exercise that can help tone almost all your muscles, including glutes.

What exercise targets the gluteus medius? ›

Side-Lying Hip Abduction With Hip Internal Rotation

Physical therapists frequently prescribe the side-lying hip abduction with internal rotation. It is one of the best exercises for engaging the gluteus medius and working on hip stability and strength.

What makes gluteus medius pain worse? ›

This pain is often worse when lying on the affected side. Certain gluteal-focused movements, such as climbing stairs, may exacerbate the pain. On physical examination, patients often have reproducible tenderness on palpation of the greater trochanter.

What is the best exercise to strengthen your glutes? ›

Perform 10 reps of each exercise, for 3 rounds total.
  1. Wall squat.
  2. Goblet squat.
  3. Squat into side leg lift.
  4. Forward lunge.
  5. Reverse lunge.
  6. Glute bridge.
Feb 21, 2024

What are the three main exercises for glutes? ›

The big three glute-building exercises are squats, hip thrusts, and deadlifts. So if you are short on time, do at least three sets of 10 of these glute exercises. You can add more glute exercises and variations but these three are the best for seeing the biggest results in glute strength and booty building.

Is 3 exercises enough for glutes? ›

Within a single week (microcycle) of training, we recommend between 2 and 5 different glute exercises. For example, if you train glutes 3x a week, you can do a heavy deficit sumo pull on one day, a barbell hip thrust on the next day, and a lunge version on the last day for 3 total exercises in the week.

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