Our glutes are one of the strongest and most versatile muscle groups in the body. The layered muscle group consists of the gluteus maximus, gluteus medius, and gluteus minimus, engaged in all lower body movements.
The gluteus medius is often a major focus, it controls lower limb alignment, function, and stability. This plays a vital role in hip function and health.
So the question is: how do we target the glute medius?
In this article, we discuss the twelve best gluteus medius exercises. We cover exercise guides, tips, anatomy, and gluteus medius training program to increase mass and optimize function.
Best Exercise For Gluteus Medius
- Frog Bridge.
- Single-Leg Squat.
- Banded Glute Bridge.
- Side Lunge.
- Barbell Hip Thrust.
- Bodyweight Single-Leg Deadlift.
- Side Plank With Hip-Abduction.
- Side Lying Hip Abduction.
- Single-Leg Wall Sit.
- Plank Leg Raise.
- Clamshell.
- Lateral Step-Up With Knee Drive.
This selection of compound and isolation exercises allows us to target the gluteus medius from different angles and scenarios. Perform these together to increase training volume to increase muscle growth.
12 Best Gluteus Medius Exercises For Stronger Hips
Gluteus medius exercises are essential for building stronger hips and reaping numerous benefits. These exercises target the gluteus medius muscle, improving hip stability, balance, and posture.
By incorporating them into your routine, you can prevent lower back and hip pain, enhance athletic performance, and reduce the risk of hip-related injuries while achieving a more functional and aesthetically pleasing lower body. Stronger hips contribute to better overall mobility and a stable foundation for various daily activities and sports.
Frog Bridge
This exercise specifically targets the gluteus medius, helping to strengthen and shape the hip abductors. By incorporating frog bridges, you can improve hip stability, reduce the risk of lower body injuries, enhance overall lower body strength, and achieve better balance and posture. Additionally, this exercise aids in sculpting and toning the gluteal muscles, contributing to a more aesthetically pleasing and functional lower body.
How To Do
- Begin by lying on your back.
- Bend your knees so your feet are close to your bottom and put your feet together.
- Slowly raise your hips while keeping your knees apart, squeezing your glutes during the lift. Be sure that your back and upper legs form a straight line.
- Lower back down and repeat for a desired number of repetitions.
Tips
- Position your feet together with soles touching and knees bent outward. Keep your heels close to your glutes to engage the gluteus medius effectively.
- As you lift your hips, focus on squeezing your glutes and maintaining a straight line from shoulders to knees. This ensures optimal engagement of the target muscles.
- Lower your hips back down slowly and with control. Avoid allowing your hips to drop suddenly, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 10–12 |
| Hypertrophy | 3–4 | 12–15 |
| Endurance Training | 2–3 | 20–25+ |
| Power Training | 3–4 | 8–10 (Explosive) |
Single-Leg Squat
Single-leg squats, commonly referred to as pistol squats, are a challenging yet effective exercise that specifically trains the gluteus muscles. This challenging exercise helps strengthen the gluteus medius, a muscle crucial for hip stability and overall lower body strength. By incorporating this exercise, you can improve balance, prevent injuries, and enhance your athletic performance. Additionally, they promote balanced muscle development in the legs and contribute to a sculpted and well-defined lower body, making them an excellent choice for a comprehensive lower-body workout routine.
How To Do
- Begin standing. Lift one leg and extend it forward.
- Bend the leg you are standing on, complete a squat, and lower your torso until it is parallel or close to parallel with the ground.
- Push through your heel to bring yourself back up to a standing position.
- Make sure to stay firm throughout the whole exercise to avoid falling.
- To work both sides of the body equally, do the appropriate number of repetitions on one leg before switching to the other.
Tips
- Focus on balance and stability by keeping your core engaged and your body weight evenly distributed over the supporting leg. This enhances gluteus medius activation.
- Lower yourself down in a slow and controlled manner, maintaining proper form. Avoid rapid movements or excessive momentum to prevent injury and maximize muscle engagement.
- Ensure that your knee tracks over your toes and doesn’t cave inwards during the squat. This helps target the gluteus medius and prevents stress on the knee joint.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 per leg |
| Hypertrophy | 3–4 | 8–12 per leg |
| Endurance Training | 2–3 | 12–15+ per leg |
| Power Training | 3–4 | 4–6 per leg (Explosive) |
Banded Glute Bridge
Banded glute bridges are an effective exercise that adds resistance to target and engage the gluteus medius maximus and hip abductor muscles. It helps improve hip stability, enhances overall lower body strength, and addresses muscle imbalances. Banded glute bridges can assist in sculpting and toning the buttocks while reducing the risk of lower back pain and improving athletic performance. Incorporating them into your routine can lead to better hip function, balance, and a more defined and well-rounded posterior.
How To Do
- Start by lying down on your back on a flat surface, such as a mat or the floor. Place a resistance band just above your knees and make sure the band is secure and not slipping off.
- Begin by pushing your knees outward against the resistance band, this will activate your gluteus muscles. At the same time, press your feet into the ground and lift your hips off the floor. Aim to create a straight line from your knees to your shoulders, with your thighs parallel to each other.
- As you lower your hips back to the starting position, focus on keeping your glutes engaged to maintain tension. Control the movement by gradually lowering your hips to the floor. Keep your core engaged throughout the exercise to support your lower back and maintain stability.
Tips
- Select a resistance band with appropriate tension. Too much resistance can make the exercise challenging, while too little may not provide enough intensity to work the gluteus medius effectively.
- Keep your hips level throughout the movement. Focus on lifting your hips evenly, ensuring both sides of your gluteus medius are equally engaged.
- At the peak of the movement, squeeze your glutes for a second or two to maximize muscle engagement and strengthen the gluteus medius effectively.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 10–12 |
| Hypertrophy | 3–4 | 12–15 |
| Endurance Training | 2–3 | 20–25+ |
| Power Training | 3–4 | 8–10 (Explosive) |
Side Lunge
This exercise specifically targets the gluteus medius, helping to strengthen and sculpt the sides of the hips. They enhance hip stability, improve balance, and alleviate muscle imbalances, which can prevent injuries and support overall lower body strength and functionality. By incorporating Side Lunges into your routine, you can achieve better gluteus medius activation, which can lead to improved posture, reduced lower back pain, and enhanced athletic performance.
How To Do
- Step out to the side. Bend your knee and hip into a squat-like position. Be sure to keep the moving foot facing forward.
- Then, step back to the initial position ensuring that both feet are firmly planted on the floor.
- Engage your core by controlling your breath through the movement. Complete the same number of reps on each side.
Tips
- Step laterally to the side while keeping your chest up and core engaged. Ensure your knee aligns with your toes, and your back remains straight to target the gluteus medius effectively.
- Lower your body with control and push off the bent leg to return to the starting position. Avoid letting your knee cave inward, as this can strain the knee joint.
- Perform an equal number of repetitions on each leg to prevent muscle imbalances and promote symmetrical gluteus medius development.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 8–10 per side |
| Hypertrophy | 3–4 | 10–12 per side |
| Endurance Training | 2–3 | 15–20+ per side |
| Power Training | 3–4 | 6–8 per side (Explosive) |
Barbell Hip Thrust
In recent years, the barbell hip thrust has risen in popularity due to its impressive glute-building capabilities. It targets the gluteus maximus as the primary mover. The gluteus medius, quadriceps, and hamstrings are the secondary movers.
During the barbell hip thrust, the targeted muscles work to stabilize the hip. The gluteus medius muscle activation rate is approximately 45% of maximum contraction. When it engages, it keeps our knees and toes in alignment, stopping them from shifting to the body’s midline.
How To Do
- Set up your barbell with bumper plates, secure with collars, and wrap the shoulder pad around the center of the barbell.
- Position the barbell parallel to one side of the horizontal bench.
- Sit down on one side of the bench so your upper back is resting on the side of the bench.
- Straighten your legs and roll the barbell over the top of your hips.
- Bend your knees to a 90-degree angle, and position your flat on the floor, shoulder-width apart.
- Push your upper back firmly against the bench.
- Inhale, and engage your core muscles.
- Exhale, and lift your hips until they are parallel to the floor.
- Once they reach the top, pause briefly, and lower your hips back down.
Tips
- Pause briefly at the top of the movement, and squeeze your glute muscles. This will improve your mind-muscle connection, enhancing results.
- Focus on lifting your hips off the floor, rather than pushing down through the knees. This will increase your ability to target the glutes.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Bodyweight Single-Leg Deadlift
The bodyweight single-leg deadlift is excellent for targeting the gluteus medius. During the exercise, the gluteus medius stabilizes the hip joint of the standing leg. When it engages, it stops rotation, and side-to-side movement, providing balance throughout the entire range of motion.
The bodyweight single-leg deadlift can target areas of weakness and reduce muscle asymmetry. This can enhance balance, explosive power, and maximal strength.
How To Do
- Standing upright with a proud chest, position your feet shoulder-width apart.
- Inhale and activate your core muscles.
- Exhale, and simultaneously lean forward with your torso and lift your right leg back.
- Lean forward until your torso and right leg are parallel to the floor, then pause briefly.
- Then simultaneously lower your right leg, and lift your torso, returning yourself to the upright position.
- Continue for the desired number of repetitions, then switch to the other side.
Tips
- Focus on lifting your back leg as your torso leans forward. This will create a counterweight, improving your balance for a smoother movement.
- If you feel unbalanced between repetitions, bring your feet together in the standing position. This will help you reset, and regain balance.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Side Plank With Hip Abduction
The side plank with hip abduction is a glute medius isolation exercise that doubles as an abdominal exercise. During the exercise, our obliques, rectus abdominis, and transverse abdominis engage to keep our torso rigid. This is supported by the lower leg gluteus medius, which stops our hips from dropping to the floor.
These elements combine to create a stable base. This enables us to abduct or lift the upper leg to target the gluteus medius of the top leg.
Because this is one of the more advanced gluteus medius exercises, we recommend beginners perform the side-lying hip abduction. This will help build up toward the side plank versions.
How To Do
- Kneeling on the mat, place your hands shoulder-width on the floor.
- Lift your knees off the floor so that your weight rests on your palms, and the balls of your feet.
- With both palms planted on the floor, rotate your lower body. Your feet should be stacked and your hips should be in line with each other. Your weight should be on the side of your bottom leg.
- Breathe in, and engage your core muscles.
- Exhale and lift your upper leg until it is parallel to the floor.
- Once it reaches this position, lower it back down.
- Once you have completed the assigned number of repetitions, switch sides.
Tips
- Concentrate on lifting the knee of the upper leg. This will improve your ability to target the gluteus medius.
- Keep both palms firmly planted on the floor, and focus on engaging your core muscles for the duration of the set. This will improve stability and lifting capacity.
- Keep your torso and legs in line, and your bottom hip off the floor. This will engage the bottom hip’s gluteus medius.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Side-Lying Hip Abduction
The side-lying hip abduction is a gluteus medius isolation exercise that can be done anywhere.
Isolation exercises are great for targeting specific muscle groups and correcting imbalances.
The exercise is a prime example. The side-lying position creates a stable base, allowing us to focus on lifting the leg and engaging the gluteus medius.
This makes it suitable for beginners. Once mastered, we recommend progressing to the side plank with hip abduction.
How To Do
- Place a mat down on the floor and lie down on your side with your shoulders, feet, and hips stacked.
- Place your upper hand palm on the floor for balance.
- With your upper leg straight, lift it as much as possible without rotating the leg or moving forward. Rest it on the floor, this is the starting position.
- Inhale, and engage your core muscles.
- Exhale, and lift your upper leg, to the side, off the floor.
- Lift it until it reaches a 45-degree angle.
- Pause briefly, then lower it to the starting position.
Tips
- Keep your bottom leg slightly bent, and your upper hand firmly planted on the floor. This will create a solid base and improve your ability to isolate the gluteus medius.
- Focus on lifting the knee off the floor. This will provide better gluteus medius engagement.
- Aim to keep your leg lifting in line with the body. This will reduce hip flexor involvement, improving gluteus medius engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Single-Leg Wall Sit
The single-leg wall sit targets our gluteus medius using short isometric contractions. This is when the muscle contracts, without changing length.
When each leg is lifted, the opposite side gluteus medius, quadriceps, and hamstrings isometrically contract to stabilize the hips. This increases muscle mass, and endurance and improves tendon function, forging stronger hips.
Tendons are the dense connective tissue that attach our muscles to our bones. They are stiffer than muscle and are responsible for facilitating movement and joint stability.
How To Do
- Stand with your back and your heels against a wall.
- Push your back against the wall, and position your feet shoulder-width apart.
- Gradually walk your feet away from the wall while maintaining contact with your hips.
- From here, carefully lower your hips until they are parallel to the floor.
- Inhale and engage your abdominal muscles.
- Exhale, and lift one leg off until it is straight and parallel to the floor.
- Pause briefly, then lower it back to the floor.
- Firmly plant the foot, and repeat the movement on the opposite side.
Tips
- Keep your back firmly pressed against the wall, and your feet firmly planted on the floor. This increases stability, enabling you to safely perform your leg lifts.
- Focus on correct breathing and engaging your core muscles for the duration of the set. This will keep your torso rigid, and increase stability.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Plank Leg Raise
The plank leg raise takes one of the great abdominal exercises and adds glute engagement.
During the plank leg raise, the glutes in both the lifting leg and stabilizing leg must engage. On the other hand, the rectus abdominis, obliques, transverse abdominis, and erector spinae stabilize the core.
When a leg is lifted, the glute contracts to lift it off the floor. As this is happening the gluteus medius of the planted leg must contract to stabilize the hip and stop rotation. These elements, combined with abdominal isometric contraction, make it an excellent full-body exercise.
How To Do
- Kneeling on your mat, lean forward and place your hands firmly on the floor.
- Lift your knees off the floor so your weight rests on your palms and the balls of your feet.
- Breathe in, and tense your core muscles.
- Exhale, and lift one leg off the ground until it is parallel with the floor.
- Briefly pause, then lower it back down.
- Perform the movement on the opposite side.
Tips
- Focus on correct breathing and engaging your core muscles for the duration of the set. This will keep your torso rigid, improving glute isolating and abdominal fitness.
- When you perform your leg lift, avoid rotating your hips. This will ensure the leg lift is performed by the glutes, rather than your lower back muscles.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Clamshell
Clamshells are one of the great beginner exercises for targeting the gluteus medius. This isolation exercise requires nothing more than floor space and your body weight, meaning you can do it anywhere.
This exercise is great for establishing your gluteus medius mind-muscle connection before your workout or sport. We recommend adding it to your warm-up routine for your 3-day workout split to enhance hip stability and performance.
How To Do
- Lie down on your side. Place your upper hand firmly on the floor, and rest your lower arm straight under your head.
- With one foot on top of the other, bend your knees slightly.
- Inhale, and engage your abdominal muscles.
- Exhale, lift and rotate your top leg while keeping your feet together.
- Rotate your leg to a 45-degree angle, pause briefly, then lower it to the starting position.
- Complete the desired number of repetitions, then switch sides.
Tips
- Keep your feet together and only lift the knee. This will ensure rotation of the hip, improving gluteus medius engagement.
- Bend your knees slightly and place your upper hand on the floor. This forms a solid base, reducing unwanted movement, and improving gluteus medius isolation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Lateral Step-Up With Knee Drive
The lateral step-up with knee drive is a functional compound movement that targets the gluteus medius. Functional movements have been shown to improve strength, balance, and agility. Functional exercises can be described as mimicking real-life activities.
Stepping is a functional movement that we use in daily life, requiring balance and coordination. The addition of the lateral movement enables us to target the gluteus medius, while the knee drive adds power. These factors make it great for sports such as football, basketball, tennis, and martial arts.
How To Do
- Place your step on the floor, and stand beside it with your feet together.
- Inhale and engage your core muscles.
- Exhale and step to your side, firmly planting your same side foot onto the step.
- Step up, and drive your opposite knee toward the ceiling.
- Then, step back out to the side, planting your opposite foot firmly on the floor.
- Then return your stepping foot to the floor so your feet are together.
- Complete the desired number of repetitions, and then swap sides.
Tips
- Firmly plant your stepping foot, and push through the entire foot. This will improve balance and glute engagement.
- Concentrate on engaging your core muscles for the duration of the set. This will improve balance, stability, and the ability to drive the knee upward.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Best Gluteus Medius Workout Routine
The workout below contains some of the exercises above to target the gluteus medius. This workout is designed to increase muscle mass and improve hip stability and function.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Frog Bridge | 3 x 15-20 | 30–45 seconds |
| Single-Leg Squat | 3 x 10-12 | 30–45 seconds |
| Banded Glute Bridge | 3 x 15-20 | 30–45 seconds |
| Side Lunge | 3 x 10-12 | 30–45 seconds |
| Clamshell | 3–4 x 10–12 | 30–45 seconds |
| Plank Leg Raise | 3–4 x 10–12 | 30–45 seconds |
| Banded Glute Bridge | 3–4 x 10–12 | 30–45 seconds |
| Side Lying Hip Abduction | 3–4 x 10–12 | 30–45 seconds |
| Barbell Hip Thrust | 3–4 x 6–8 | 45–60 seconds |
| Side Lunge | 3–4 x 10–12 | 30–45 seconds |
| Single Leg Wall Sit | 3–4 x 10–12 | 30–45 seconds |
Anatomy Of The Gluteus Medius
Our gluteus medius is between the gluteus maximums and gluteus minimus. It originates from the back and outer sides of the upper pelvis. It inserts into the side of the upper leg bone or femur. Its purpose is to stabilize and externally rotate the hip. It also abducts or brings the leg away from the midline of the body.
The gluteus medius is one of the most important muscles surrounding our hip joint. While it is a primary hip abductor, its role in hip stabilization helps us maintain leg alignment and balance.
When the foot is planted, the gluteus medius aligns our upper and lower legs. This also creates good foot posture and a healthy arch.
However, when our gluteus medius is weak, it can cause poor knee alignment, and increase forward tilting of the pelvis. It can also lead to poor foot posture and increased lordosis (the curve in our lower back). All these factors have been linked with dysfunctions, including knee pain.
The exercises above are all excellent for targeting and engaging the gluteus medius. Compound exercises such as the barbell hip thrust are great for increasing load, and promoting strength and mass.
On the other hand, isolation exercises such as clamshells and side-lying hip abduction enable us to target the gluteus medius. They also allow us to focus on developing a greater mind-muscle connection.
By targeting the gluteus medius using a variety of compound and isolation exercises, we can increase training volume and stimulus. This will increase strength and muscle growth, enhancing function, and overall hip health.
Gluteus
Large, superficial muscles located at your buttocks just below your lower back area.
Why Should You Do Gluteus Medius Exercises?
Engaging in gluteus medius exercises is beneficial for several reasons. Consider the following benefits of using gluteus medius workouts in your routine:
Stability And Balance
The gluteus medius is responsible for stabilizing the pelvis and maintaining balance during various movements, such as walking, running, and standing. A weak gluteus medius muscle may cause instability and mobility issues. Strengthening this muscle can improve balance and decrease your risk of falling.
Injury Prevention
Injury prevention, and lower body injuries, in particular, may be lessened by a well-developed gluteus medius. Knee valgus, which is inward folding of the knees, iliotibial band syndrome and lower back discomfort are all conditions that may be exacerbated by insufficient strength in the gluteus medius muscles. Performing strength exercises to target the gluteus medius may help with these issues and prevent injuries.
Improved Athletic Performance
The gluteus medius is a key muscle in sports that requires quick and agile lateral movements. Developing this muscle’s strength may improve your coordination, speed, and power during high-intensity activities.
Basketball, soccer, tennis, and even dance are just a few of the sports where a strong glute may be beneficial.
Enhanced Hip Function
The gluteus medius is one of the primary muscles responsible for hip abduction, which is the movement of your leg away from the midline of your body. Think of hip abduction as kicking your leg out to the side. By targeting this muscle, you can improve your hip stability, which can be beneficial for activities like walking, climbing stairs, and maintaining proper posture.
Appearance And Physical Makeup
Training your glute muscles can help shape and tone your buttocks. Strengthening and developing this muscle can contribute to a more defined and lifted appearance of the glutes, enhancing your overall physique.
Other Glute Workout Benefits
Along with targeting the gluteus medius muscle, you may be wondering how to get rid of side fat or how to achieve a flat stomach quickly. These can be achieved by monitoring your caloric intake and your fitness.
The amount of calories you burn daily may vary based on factors like age, weight, and activity level. For a flat stomach, you should combine regular exercise and a healthy eating pattern.
The timeframe for weight loss differs for each person, but be sure to emphasize the importance of sustainable approaches for the best results.
Tips To Avoid Weakening The Gluteus Medius
- Perform a selection of gluteus medius exercises during your warm-up, this will improve engagement for your upcoming lifts. Furthermore, performing additional sets will enable you to increase training volume, leading to greater growth.
- Consider progressively overloading the gluteus medius using bands, weights, cables, and machines. This will increase muscle mass and strength, enhancing function.
- Train your gluteus medius two to three times per week. This can be done with dedicated glute medius workouts, or in your warm-ups. This will increase volume, improving results.
- Target the gluteus medius using a range of compound and isolation exercises. This will increase volume, and stimulus while adding variety to your workouts. Consider combining them with these glute exercises with dumbbells to boost muscle growth and function.
Other Tips For Doing Gluteus Medius Exercises
Here are more useful tips to consider when incorporating these exercises into your fitness regimen:
- Rest if you are sore or experience any pain or discomfort.
- Train regularly to build muscle and see progress.
- Do not forget to stretch and cool down after your workouts to prevent muscle tightness or injury.
Conclusion
Incorporating gluteus medius exercises into your fitness routine offers numerous benefits for your lower body including strength, stability, and overall physical performance. A strong gluteus medius contributes to improved hip stability, balance, less risk of injury, and greater power.
When working the gluteus medius, it is important to have good form. Work up to a challenging intensity level gradually, and do a variety of exercises. The efficacy and safety of these workouts may be maximized by consistency, appropriate technique, and listening to the body.
By targeting the gluteus medius through exercises like frog bridges, single-leg squats, banded glute bridges, and side lunges, you can sculpt and develop this important muscle group.
Frequently Asked Questions
You should do 3–5 sets of glute exercises to increase muscle mass, endurance, and strength. Performed across five glute exercises in a total of 15–25 sets. This provides sufficient volume for muscle adaptations.
It is better to train the glutes two to three times a week. Increasing glute training sessions will increase volume, enhancing muscle growth. This frequency will allow for a day’s rest between sessions to perform at your peak each session.
You should not train your glutes every day. Glute training can contain heavy lifts, which can place significant stress on our muscles, joints, and nervous system. A rest period of 24–72 hours is recommended for recovery and muscle growth.
You can work out your glutes two days in a row. However, we recommend having one recovery day between sessions. This will ensure you are well-rested, allowing you to perform at your peak for the following session.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Ben Dillon, BHSc, PT Musculoskeletal Therapist & Personal Trainer
