From the Guidelines
The most effective gluteus medius exercises include side-lying leg raises, clamshells, hip abduction with resistance bands, single-leg squats, and lateral band walks, which should be performed 2-3 times weekly with 2-3 sets of 8-12 repetitions each, at a moderate to hard intensity of 60%–70% of the 1RM, as recommended by the 2018 EULAR recommendations for physical activity in people with inflammatory arthritis and osteoarthritis 1. To perform these exercises, it is essential to focus on proper form and technique.
- Side-lying leg raises involve lying on your side with legs straight and lifting the top leg upward while keeping it straight.
- Clamshells require lying on your side with knees bent at 45 degrees and opening your top knee while keeping feet together.
- Hip abduction with resistance bands involves standing with a band around your ankles and stepping outward against resistance.
- Single-leg squats challenge balance while engaging the gluteus medius as a stabilizer.
- Lateral band walks require placing a resistance band around your ankles or just above the knees and taking sideways steps while maintaining tension. These exercises effectively target the gluteus medius because they focus on hip abduction and external rotation, which are primary functions of this muscle, and can be performed with a variety of exercise equipment and/or body weight, as suggested by the 2018 EULAR recommendations 1. It is crucial to gradually progress the exercises by increasing resistance and/or more repetitions per set and/or increasing frequency, and to rest for 2–3 min between each set of repetitions, with a rest of ≥48 hours between sessions for any single muscle group, to improve strength and power, as recommended by the 2018 EULAR recommendations 1.
From the Research
Glute Medius Exercises
The following exercises are effective for targeting the gluteus medius muscle:
- Side-lying hip abduction: This exercise has been shown to have the highest activation of the gluteus medius muscle, with a mean electromyographic signal amplitude of 81% +/- 42% of a maximum voluntary isometric contraction (MVIC) 2
- Single-limb squat: This exercise also activates the gluteus medius muscle, with a mean electromyographic signal amplitude of 64% +/- 25% MVIC 2
- Single-limb deadlift: Similar to the single-limb squat, the single-limb deadlift activates the gluteus medius muscle, with a mean electromyographic signal amplitude of 59% +/- 25% MVIC 2
Comparison of Exercises
The study found significant differences in gluteus medius activity among various exercises, with side-lying hip abduction having the highest activation 2. The exercises can be ranked as follows:
- Side-lying hip abduction: highest activation
- Single-limb squat and single-limb deadlift: moderate to high activation
- Lunges, hop, and hip clam exercises: lower activation 2