Table of ContentsView AllTable of ContentsAt-Home ExercisesWeak or Painful MusclePhysical Therapy’s RolePreventing Injury
Table of ContentsView All
View All
Table of Contents
At-Home Exercises
Weak or Painful Muscle
Physical Therapy’s Role
Preventing Injury
Gluteus mediusexercises can help you treat hip, lower back, or knee pain related to weakness in this area. The gluteus medius is a muscle located in the outer hip, and it is important during the stance phase of walking or running and in stabilizing the pelvis.
Research shows that the best gluteus medius exercises involve hip abduction (when the hip is moved away from the body’s center line) and single-limb support (when standing on one leg and the other is moving).
Examples of gluteus medius exercises include:
In this article, learn 10 gluteus medius exercises to help you strengthen this muscle and be pain-free.
undrey / Getty Images
Gluteus Medius Muscle Anatomy
Thegluteus mediusmuscle has a fanlike shape and connects the pelvis to the femur (thigh bone). Every muscle has an origin, insertion, and action. These terms refer to where the muscle attaches to bones and what physical movement engaging the muscle helps you perform, as follows:
At-Home Gluteus Medius Exercises
If you struggle with your balance, hold on to a railing or a wall for support. People with injuries, pain, or a prior surgery should consult aphysical therapistfor tailored exercises to support their goals.
Hip Hitch (Pelvic Drop) Exercise
The hip hitch (sometimes calledpelvic drop) exercise is one of the most effective exercises for building gluteus medius strength and stability.
This exercise activates all three portions of the gluteus medius muscle.Here’s how to do it:
Do not bend your knee at all during this exercise. Let the movement come from tilting your pelvis.
ModificationTo make the exercise more challenging, add an ankle weight to the suspended leg or hold a dumbbell on the side of your suspended leg.
Modification
To make the exercise more challenging, add an ankle weight to the suspended leg or hold a dumbbell on the side of your suspended leg.
Isometric Standing Hip Abduction
Isometricstanding hip abduction is a physical therapy exercise that improves hip stability and reduces hip pain. “Isometric” refers to holding a pose and keeping a muscle the same length throughout the exercise. This exercise targets the gluteus medius muscle’s anterior (forward) and posterior (backward) portions.
Find something stable to push against, such as a wall, to perform this exercise:
ModificationLightly touch the wall with your hand to assist with balance. Work toward increasing the time you hold your leg pressed into the wall. See if you can work up to 40-60 second holds.
Lightly touch the wall with your hand to assist with balance. Work toward increasing the time you hold your leg pressed into the wall. See if you can work up to 40-60 second holds.
Single-Leg Bridge
The single-leg bridge exercise is effective at activating the gluteus medius muscle, according to a 2020 systematic review.It is performed in the following way:
ModificationTo make this exercise more accessible (particularly if you have knee or low-back pain or have less core strength), keep your lifted leg bent slightly at the knee rather than straight. Add an ankle weight to your lifted leg to make this exercise more challenging.
To make this exercise more accessible (particularly if you have knee or low-back pain or have less core strength), keep your lifted leg bent slightly at the knee rather than straight. Add an ankle weight to your lifted leg to make this exercise more challenging.
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.Because this exercise involves lying on your side, use a mat or rug for a softer yet supportive surface.
This exercise targets the leg on top because it has to work against gravity. Here’s how you can do it:
You must get the positioning correct for this exercise to target the right muscles. Consult aphysical therapistfor help with positioning and exercise prescription if you are having trouble.
ModificationLoop a resistance band around your thighs to make it more challenging.
Loop a resistance band around your thighs to make it more challenging.
Lateral Step-Up
The lateral step-up exercise involves stepping sideways up onto an elevated surface. This exercise targets both the gluteus medius andgluteus minimusmuscles on the leg that steps up.
Here’s how to perform this exercise:
ModificationThe height of the step increases this exercise’s difficulty. Aim for 12- to 24-inch heights, or whatever feels best. Hold dumbbells in both hands or a weighted barbell across your shoulders to make this exercise more challenging.
The height of the step increases this exercise’s difficulty. Aim for 12- to 24-inch heights, or whatever feels best. Hold dumbbells in both hands or a weighted barbell across your shoulders to make this exercise more challenging.
Resisted Side-Step (Lateral Band) Walk
The lateral side step exercise targets the gluteus medius and gluteus minimus because it uses the hip abduction action (moving the hip away from the body’s center).
Adding resistance via a resistance band makes this exercise more challenging. Do it as follows:
Because this exercise involves multiple steps to the side, you will need a larger space or a hallway in which to do it comfortably. You could step in circles if you are working out in a smaller area.
ModificationYou can do this exercise with or without a resistance band. Using a stronger resistance band will increase the challenge of this exercise.
You can do this exercise with or without a resistance band. Using a stronger resistance band will increase the challenge of this exercise.
Standing Resisted-Hip Abduction
Standing hip abduction, mainly when adding resistance via a band, is an excellent way to activate the gluteus medius muscle.
You will need a tube resistance band with handles for this exercise. It’s performed as follows:
Try to stand up straight and use slow and controlled movements.
Side Clamshells
Clamshell exercises help target your outer hips, specifically the gluteus medius muscle.
Here’s how to do clamshells:
Keep your torso stable and still during this exercise, and don’t let your chest open toward the ceiling.
ModificationTo increase the challenge of this exercise, consider placing a looped resistance band around your upper thighs.
To increase the challenge of this exercise, consider placing a looped resistance band around your upper thighs.
Single-Leg Squat
The single-legsquatis an excellent exercise to activate and strengthen the gluteus medius and other lower body muscles like thegluteus maximusandquadriceps.
Below are instructions to perform this exercise:
Try to keep the knee of your standing leg centered over the ball of your foot—don’t lean it too far forward, inside, or outside. Start with shallow squats and work toward deeper squats.
ModificationHold a weight in both hands close to your chest for an added challenge.
Hold a weight in both hands close to your chest for an added challenge.
Single-Leg Dead Lift
Thesingle-legdead lift exercise targets the gluteus medius in your standing leg. It can help with balance, coordination, and hip stability.
Below are instructions for how to do this exercise.
ModificationHold onto a barbell or free weights to make this exercise more challenging.
Hold onto a barbell or free weights to make this exercise more challenging.
Weak or Painful Gluteus Medius
A weak gluteus medius can cause low-back pain and sometimes knee pain.This is due to muscles in those areas overcompensating for the gluteus medius.
Overuse or dysfunction of the gluteus medius is associated with common running injuries, such aspatellofemoralpain syndrome andAchilles tendinopathy.
People with sedentary lifestyles, who sit a lot during work or are generally inactive, may also develop weak and painful gluteus medius.
Gluteus Medius Pain: What Are My Treatment Options?
What Physical Therapy Exercises Help With Gluteus Medius Pain?
You may be referred to aphysical therapistif you’ve recently had hip, low back, or knee surgery. People with pain in those areas, exercise-related injuries, or general functional difficulties may also see a physical therapist for help.
At your first session, your physical therapist will perform an assessment. This will include:
Based on this assessment, your physical therapist will provide various interventions, including exercise prescription,modalities, and physical manipulation.
The physical therapy exercises may include hip hitching, clamshells, single-leg bridges, and more. However, the exact exercises, repetitions, frequency, and resistance will be tailored to your unique situation.
How to Prevent Injury During Gluteus Medius Exercise
The best way to prevent injury during gluteus medius exercise is to consult a licensed physical therapist or personal trainer who can educate you on correct positioning.
As you exercise, consider positioning, such as where your hip or toes should be pointed. Exercising in front of a mirror can help draw awareness to where your body is in space. Don’t overload yourself with weights or resistance bands too soon.
Summary
The gluteus medius muscle is located in your outer hip. Weakness in the gluteus medius is associated with low back pain, knee pain, sedentary lifestyles, and running injuries. The above exercises can help rehabilitate the gluteus medius or prevent future injuries.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Moore D, Pizzari T, McClelland J, Semciw AI.Rehabilitation exercises for the gluteus medius muscle segments: an electromyography study.J Sport Rehabil. 2019;28(8):jsr.2018-0340. doi: 10.1123/jsr.2018-0340
Shah A, Bordoni B.Anatomy, bony pelvis and lower limb, gluteus medius muscle. [Updated 2023 Feb 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing
Moore D, Semciw AI, Pizzari T.A systematic review and meta-analysis of common therapeutic exercises that generate highest muscle activity in the gluteus medius and gluteus minimus segments.Int J Sports Phys Ther. 2020;15(6):856-881. doi: 10.26603/ijspt20200856
Chan MK, Chow KW, Lai AY, Mak NK, Sze JC, Tsang SM.The effects of therapeutic hip exercise with abdominal core activation on recruitment of the hip muscles.BMC Musculoskeletal Disorders. 2017;18(1):313. doi: 10.1186/s12891-017-1674-2
Kim EK.The effect of gluteus medius strengthening on the knee joint function score and pain in meniscal surgery patients.J Phys Ther Sci. 2016;28(10):2751-2753. doi:10.1589%2Fjpts.28.2751
Sadler S, Cassidy S, Peterson B, Spink M, Chuter V.Gluteus medius muscle function in people with and without low back pain: a systematic review.BMC Musculoskeletal Disorders. 2019;20(1):463. doi:10.1186/s12891-019-2833-4
Semciw A, Neate R, Pizzari T.Running related gluteus medius function in health and injury: A systematic review with meta-analysis.Journal of Electromyography and Kinesiology. 2016;30:98-110. doi: 10.1016/j.jelekin.2016.06.005
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