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You want bigger and better glutes, so you consistently do basic squats and lunges. However, you’re not seeing the upper glute development you want. The gluteus medius is an often-overlooked muscle that’s key to unlocking your aesthetic goals and functional strength. Know how to grow your glutes with these gluteus medius exercises for growth.
The gluteus medius is a fan-shaped muscle that sits between the gluteus maximus and minimus — two muscles that make up the glutes. It is the muscle that helps with leg rotation and pelvis stabilization. Strengthening this muscle is essential for maintaining a proper posture and enabling functional movements, such as walking, climbing the stairs and running.
According to Dr. Larry Balle, an orthopedic sports medicine specialist at Houston Methodist, the gluteus medius causes functional pain.
“Most of the time, it’s the gluteus medius that’s the biggest culprit/ The main sign is that a person’s hips will dip when they’re walking, it looks like the hips are swaying. That’s actually a sign of hip weakness, and particularly, the gluteus medius being weak,” he says.
Banner Health physical therapist Andrea Dunn said gluteal weakness is common among people with a sedentary lifestyle.
“The first sign of gluteal weakness is generally poor posture, which will eventually lead to low back pain. Weak glutes will also cause an inability to get out of a chair without using your hands or to go down the stairs without holding onto the railings, which will eventually cause knee and hip pain,” she says.
These strengthening exercises for the gluteus medius are the key to stabilization and injury prevention.
The fire hydrant is a bodyweight move that targets your core, glutes and hips. Remember to keep your hips stable. You should also feel the burn in your glutes.
The clamshell is one of the classic glute exercises. This helps improve pelvic stability and prevent knee pain. You can use it with a band, if you have one. The key is to avoid rotating your pelvis or leaning backward.
This exercise helps strengthen your glutes, hips and knees. This is a beginner-friendly movement that improves strength and balance.
These glute exercises at the gym will help you master the form, making the home workouts more efficient.
This machine works by resisting hip abduction, or moving your legs away from the midline. To properly set up the hip abduction machine for working out your gluteus medius, sit straight against the pad, put your feet on the rests and adjust the knee pads, keeping your legs close.
Ensure you are driving from the knees, not pushing with your feet. To isolate the glutes, slightly lean forward and hold the handles to keep your body stable.
Your gluteus medius’s function is to move your legs outwards. A diagonal direction helps engage this muscle and improve this functional movement. First, go to the cable machine, set the cable pulley to the lowest setting and attach an ankle cuff.
Position your foot approximately 30-25 degrees away from the side you’re working on. Put your weight on the nonworking leg, then slowly kick the attached leg back and out at a diagonal angle. You must feel a burn in your upper, outer glute.
Squats are a well-known exercise that helps improve the quads and glutes. If you’re wondering how to grow your glutes at the gym, try weighted Bulgarian split squats. To maximize glute engagement during this exercise, start by sitting on the edge of a bench and extending your legs straight. From here, place your one foot on the bench, with the laces facing down.
Lean your torso at a 30-degree angle and hold dumbbells in each hand in the suitcase position. Drive your hips backward as you squat. Keep your feet flat and your rear foot relaxed.
Learn more about strengthening your glutes.
The best way to make your gluteus medius bigger is through progressive overload. Either slowly increase your weight, decrease rest time or increase the number of repetitions. Use light-resistance band walks as a warm-up to activate your glutes before working out.
Noticeable results may take 6 to 8 weeks to appear. This is given that you do the exercises correctly and consistently.
The 888 rule for glutes is a one-set burnout technique to maximize muscle growth. You must do eight full reps, eight pulses — or partial reps — and an eight-second hold. The goal is to boost muscle activation and mind-muscle connection.
Among the listed exercises, single-leg squats have the highest activation of the gluteus medius.
Aside from soreness, some signs include increased size, endurance and strength. You may notice your glutes feel firmer and fuller. Daily movements and your athletic performance also improve.
Focusing on your gluteus medius is a smart approach to building a truly strong, stable and well-shaped lower body. Your challenge this week is to pick two exercises and try them before your next workout.
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